These functional arm exercises for stronger biceps and triceps will help you combine performance and aesthetics for your body.
They are selected, performed and written about by Marcus Filly.
1. Functional Arm Exercises – Tripod DB Elbowing Row
“The main cue is to keep your upper arm at approximately a 90 degree angle to your torso and drive the elbow wide instead of back.”
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“Contrary to a traditional dumbbell row, during the elbowing row you allow the elbow to come out to the side away from the body. This takes the muscle in focus from the lat to the rear deltoid. Think of your elbow out perpendicular to your body.”
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This is a great movement to use within push & pull supersets or as part of a warm-up.”
2. Kettlebell Pullover
“The Dumbbell or KB Pullover is a great tool to help you develop thoracic extension as well as shoulder flexion. Yes it also builds the lats and triceps well, but the combination of mobility gains in the mentioned areas makes it a favorite of mine.”
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“To ensure you get the most benefit from this exercise, when you lay over your bench, try to bring your hips below the level of the bench and when you reach the dumbbell over your head, try to drop it below the level of the bench as well. Hips and dumbbells below the bench on either side will likely mean great range of motion benefits.”
3. Functional Arm Exercises – Sandbag Bear Hug Hold
“Isometric holds are underrated! They may not be as sexy as a snatch or muscle up, but they are generally safe and so effective for building strength.”
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“Odd object training is also a fun way to mix up your typical loading, and you may uncover surprising weaknesses to work on.”
4. Functional Arm Exercises – Heel Sit Landmine Press
“Changing your body’s position as you press will recruit different muscles to help keep you stable. And becoming more aware of how you use your body in different positions will translate to better coordination as you move your body through space.”
“Experiment: set up a landmine or wedge a barbell on the floor, and try:
Standing Landmine Press
Seated Landmine Press
Half Kneeling Landmine Press
Tall Kneeling Landmine Press
Heel Sit Landmine Press
Z Landmine Press”
5. Functional Arm Exercises – Strict Tempo Ring Pull Up
“When we teach our athletes tempo, it’s easiest to start with a top-down movement like a Back Squat, since the first part of the movement (squatting down) corresponds to the first digit of the tempo.”
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“But what about a movement that starts from the bottom, like a pull-up? Tempo is always read in the same order – so in this case, you’ll start with the 3rd digit of the tempo to explode up, hold 1 second at the top, lower for 2 seconds, and pull right back up with 0 pause.”
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2 – seconds lowering
0 – seconds at full extension (no pause)
X – explode up
1 – second hold at the top
6. Functional Arm Exercises – Dual KB Bottoms Up Carry
“The bottoms up KB position shows up in Persist Shoulder Bulletproofing. Why we love it? It’s going to challenge your grip and scapular stability. Any wiggle or instability in the shoulder leads to the KB wobbling and oftentimes, causes you to drop the KB entirely.”
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“Movement Tips – focus on a strong grip and really anchor your shoulder blade so you have a solid foundation to hold the bell.”
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“2-3 Sets Not for Time
Powell Raise x 10/arm @ 3010 tempo
KB Half Kneeling Windmill x 10/side
Dual Bottoms Up KB 90/90 Carry x 20ft”
7. Heel Sit Arnold Press
“This is a new position for a movement you have seen countless times in Persist. The Heel Sit position shows up in Persist’s cool-downs and mobility work regularly. This movement is valuable for opening up the knees and ankles but it will also demand more core engagement. Combined with pressing overhead, this is a great way to build thoracic mobility and trunk stability.”
8. Tall Kneeling KB Horn Tricep Extensions
“Elbow Flexion/Extension Isolation”
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“Some people like to call it an ARM PUMP, I like to think about it as elbow isolation training. This can be incorporated as a finisher after any arm day. Getting good bicep and tricep work will help build your flexion and extension strength as well as connective tissue.”
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“The key here is working on full range of motion and aiming to get the elbow to fully extend and flex when you do these arm isolation exercises. Strength training is range of motion training if you do it correctly.”
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3 Sets: For Quality
- 1-1/4 KB Horn Curl x 8-10reps
- Tall Kneeling KB Tricep Horn Extensions x 10-12 reps
- KB Pull Over x 10-12 reps
rest as needed between movements and sets
Learn More
Add these effective press alternatives to your training:
Or build leg strength with Nordic Curls and a better upper body with Chin Ups.
