by If you’ve ever watched a movie like The Iron Claw where Zac Efron flaunts his incredibly ripped arms, you’ve probably wondered how he achieved such a muscular physique. Well, it doesn’t come from just sitting around and wishing for it. It takes hard work and dedication to sculpt arms like that. But the good news is that with the right exercises and proper technique, you can also build muscular arms like Zac Efron.
In this article, we’ll discuss 11 upper-body moves that can help you achieve the kind of arms that turn heads. We’ll also share insights from a personal trainer to ensure that you’re using the correct form and the most effective techniques to maximize muscle growth and strength.
1. Bicep Curls
Bicep curls are an excellent exercise for targeting the biceps, which are the muscles on the front of your upper arms. To perform a bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your body, slowly lift the weights toward your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for several reps.
According to personal trainer Sarah Johnson, “Bicep curls are a classic exercise for building strong, defined arms. It’s important to control the movement and avoid using momentum to swing the weights up. Focus on using your bicep muscles to lift the weights and lower them back down slowly to maximize muscle activation.”
2. Tricep Dips
Tricep dips are an effective bodyweight exercise for targeting the triceps, which are the muscles on the back of your upper arms. To perform tricep dips, position yourself on parallel bars or the edge of a bench with your hands shoulder-width apart and your legs extended in front of you. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position. You can make the exercise more challenging by elevating your feet on a bench or adding weight to your lap.
“Tricep dips are a great exercise for building strength and size in the triceps,” says Johnson. “Be sure to keep your shoulders down and back to avoid putting unnecessary stress on your joints. Focus on using your triceps to lift your body weight and avoid using momentum to swing yourself up.”
3. Push-Ups
Push-ups are a fundamental exercise for building upper-body strength and muscular endurance. They target the chest, shoulders, and triceps while also engaging the core and stabilizing muscles. To perform a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest to the ground by bending your elbows, then push yourself back up to the starting position.
“Push-ups are a versatile exercise that can be modified to target different areas of the upper body,” explains Johnson. “To emphasize the triceps, you can place your hands closer together, and to target the chest, you can widen your hand position. Be sure to maintain proper form by keeping your body in a straight line and avoiding sagging or arching your back.”
4. Pull-Ups
Pull-ups are a challenging exercise that targets the muscles of the back, shoulders, and arms. To perform a pull-up, grasp the bar with an overhand grip slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended, then pull your body up until your chin clears the bar. Lower yourself back down to the starting position and repeat for several reps.
“Pull-ups are a fantastic exercise for building upper-body strength and developing a wide, muscular back,” says Johnson. “If you’re just starting out, you can use an assisted pull-up machine or resistance bands to help you build up to doing full bodyweight pull-ups. Focus on using your back and arm muscles to pull yourself up, and avoid swinging or using momentum to cheat the movement.”
5. Dumbbell Shoulder Press
The dumbbell shoulder press is a great exercise for building strength and size in the shoulders, which can contribute to a more balanced and aesthetically pleasing upper body. To perform a dumbbell shoulder press, sit on a bench or stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Push the weights upward and fully extend your arms, then lower them back down to the starting position.
“Dumbbell shoulder presses are a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps,” explains Johnson. “It’s important to use a controlled movement and avoid locking out your elbows at the top of the press. You can also vary the angle of the press by doing incline or decline shoulder presses to target different areas of the shoulder.”
6. Lateral Raises
Lateral raises are an isolation exercise that specifically targets the lateral deltoid, which is the side of the shoulder. To perform a lateral raise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Keeping a slight bend in your elbows, lift the weights out to the sides until your arms are parallel to the ground, then lower them back down to the starting position.
“Lateral raises are a great exercise for building width and definition in the shoulders,” says Johnson. “It’s important to focus on using the shoulder muscles to lift the weights and avoid using momentum or swinging the weights. Keep a slight bend in your elbows and avoid lifting the weights higher than shoulder height to prevent strain on the shoulder joint.”
7. Bent-Over Rows
Bent-over rows are an effective exercise for targeting the muscles of the upper back, including the lats, traps, and rhomboids, as well as the biceps. To perform a bent-over row, stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip. Hinge forward at the hips and bend your knees slightly, then pull the weight up toward your waist, keeping your elbows close to your body. Lower the weight back down and repeat for several reps.
“Bent-over rows are a compound exercise that strengthens the muscles of the upper back while also engaging the biceps,” explains Johnson. “It’s important to keep your back straight and chest up to prevent rounding the shoulders and straining the lower back. Focus on using the muscles of the back to pull the weight up, and avoid using momentum or swinging the weights.”
8. Barbell Bicep Curls
Barbell bicep curls are a great alternative to dumbbell bicep curls for building strong, defined arms. To perform a barbell bicep curl, stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keeping your elbows close to your body, slowly lift the barbell toward your shoulders, focusing on squeezing your biceps at the top of the movement. Lower the barbell back down to the starting position and repeat for several reps.
“Barbell bicep curls allow you to lift heavier weights and work both arms simultaneously, which can help build strength and size in the biceps,” says Johnson. “It’s important to use a controlled movement and avoid swinging or using momentum to lift the weight. Keep your elbows close to your body and focus on using the bicep muscles to lift the barbell.”
9. Hammer Curls
Hammer curls are a variation of the traditional bicep curl that targets the biceps and forearms. To perform a hammer curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keeping your elbows close to your body, slowly lift the weights toward your shoulders, then lower them back down to the starting position.
“Hammer curls are a great exercise for building size and strength in the biceps and forearms,” explains Johnson. “The neutral grip used in hammer curls targets the brachialis muscle in the lower bicep, which can help add size and definition to the arms. Focus on keeping your elbows close to your body and avoid using momentum or swinging the weights.”
10. Skull Crushers
Skull crushers are an effective exercise for targeting the triceps and building strength and size in the back of the arms. To perform skull crushers, lie on a bench with a barbell or dumbbells in your hands extended above your chest. Bend your elbows and lower the weight toward your forehead, then extend your arms to lift the weight back to the starting position.
“Skull crushers are a great exercise for isolating the triceps and building strength in the back of the arms,” says Johnson. “It’s important to use a controlled movement and avoid locking out your elbows at the top of the lift. You can also vary the angle of the exercise by doing incline or decline skull crushers to target different areas of the triceps.”
11. Overhead Tricep Extensions
Overhead tricep extensions are a fantastic exercise for targeting the long head of the triceps while also engaging the shoulders and upper back. To perform overhead tricep extensions, stand with your feet shoulder-width apart and hold a dumbbell or barbell overhead with your arms fully extended. Bend your elbows and lower the weight behind your head, then extend your arms to lift the weight back to the starting position.
“Overhead tricep extensions are a great exercise for building strength and size in the triceps while also engaging the stabilizing muscles of the shoulders and upper back,” explains Johnson. “It’s important to keep your elbows close to your head and avoid flaring them out to the sides. Focus on using the tricep muscles to lift the weight and avoid locking out your elbows at the top of the movement.”
In addition to incorporating these upper-body moves into your workout routine, it’s important to focus on proper nutrition and recovery to support muscle growth and repair. Make sure that you’re consuming an adequate amount of protein to support muscle recovery and growth, as well as maintaining a calorie surplus if your goal is to build size and strength. Adequate rest and recovery are also crucial, so be sure to give your muscles time to repair and grow by allowing for adequate rest between workouts.
Remember, building muscular arms like Zac Efron in The Iron Claw doesn’t happen overnight. It takes consistent effort, proper technique, and dedication to your fitness routine to see results. By incorporating these 11 upper-body moves into your training and staying committed to your goals, you can achieve the kind of arms that turn heads and leave a lasting impression, just like Efron’s.
