How To Do Monkey Arms Properly

Probably you have heard of monkey arms exercises. But do you know how to do them correctly? If not, don’t fret. You’re in the right place.

There are a variety of exercises that you can do to target your upper arms, and monkey arms is an excellent exercise for this. It targets the front shoulders, biceps, and triceps.

Besides aesthetic gain, this exercise will give you a better posture, strong shoulder joints, stability, and a more studier body structure.

In this article, we’ll be going over how to do monkey arms properly so that you can hone your arm muscles.


  • With dumbbells on your hands, arms by sides, stand with your feet shoulder-width apart. Ensure you use the correct dumbbell weight for your fitness level.
  • With your back straight, shoulders back, and core engaged, move your dumbbells straight towards your armpits. Do this by aligning your arms with your body and ensuring you bring the dumbbells just underneath your armpits. Your elbows should point out to the sides as you do this.
  • Extend your arms to the side, ensure they are in line with your shoulders, and then bring the dumbbells underneath the armpits again.
  • Stretch your arms again and bring them back in again. Repeat this depending on your fitness level.


The monkey arms is an upper body exercise that primarily targets the shoulders, biceps, triceps, and core.


Working the shoulders gives stability and balance to your body. Monkey arms is also an excellent exercise for improving body posture and strengthening shoulder joints.

When you have strong shoulders, you will perform everyday activities with ease, such as lifting weights, throwing a ball, and doing exercises like this.

Weak shoulders are prone to injuries, but strong shoulders help prevent them. So by having strong shoulders, you eliminate the high risks of injuries and boost the recovery process if you have an injury.


These are the muscles at the front part of your upper arm.

They are responsible for bending your forearm towards the upper arm, turning your palm to face upward, and raising your arms.

We often do this, especially during our daily activities in lifting and pulling movements.

Monkey arms exercise the biceps, resulting in arm strength. It also helps build muscles, boosts athletic performance, and trains shoulders to be stable. It also gives your upper body an aesthetic appearance.


The triceps is the large muscle at the back of your upper arm. Triceps are responsible for moving the forearm away from you, extending and stabilizing your shoulders.

Exercising these muscles gives your elbow and shoulder joints the stability to perform your daily activities.

You also enhance your arm’s flexibility, functionality, and range of motion, improving your athletic performance.


  • Monkey arms are an excellent exercise that strengthens your upper body. Here are the main benefits of including this exercise in your workouts:


Upper arms strength is crucial for you to perform activities without straining. This is because you use your upper arms to do many activities for your day-to-day wellbeing.

For example, you extend your arms to pass something or even bring your hand to your face.

It means that having strong arms will also boost coordination and functionality. In addition, upper arms strength is also crucial for any sports activity.


Performing monkey arms requires your back and shoulders to be straight with the core engaged.

With time, this trains your upper body to stay upright and prevent slouching even when performing other workouts.

This exercise helps improve your posture, whether standing, sitting, walking, or running. Good posture reduces headaches, indigestion, back and neck injuries.

It also improves your breathing, boosts your moods, and gives you an athletic body.


Core strength and stability are essential when doing the monkey arms exercise. A weak core will make exercising difficult because it’s the power source for your upper body and the center of all your movements.

This exercise also engages your core and helps improve posture, stability, and good balance.

Additionally, it promotes a healthy back and helps prevent injuries when performing everyday activities or workouts.


There are many workouts for working your shoulders and upper arms. Here are some:


This workout targets the back, triceps, biceps, and shoulders. You’ll need a resistance band for the exercise that matches your fitness level.


  • Hold the resistance band with both hands and stand straight, stretching your arms shoulder-width apart in front of you at chest height. Ensure its tight enough to give you enough resistance.
  • Move your hands to your sides to parallel the band to the ground and then return it to the starting position. When pulling apart, the band ensures it goes up to your chest. Ensure you squeeze the shoulder blades behind you and keep your core engaged.


This exercise involves stretching your hands to sides holding dumbbells. It works the shoulders, triceps, and biceps.


  • Stand with your feet hip-width apart. Knees bent slightly.
  • Hold the dumbbells with your hand and place them on your side.
  • Engage your core, and then lift your arms to the side until they align with your shoulders.
  • Lower your hands to the starting position. That completes one rep. You can aim for at least ten reps.


Push-up is a calisthenics exercise for building the upper body. Push-ups target the abs, shoulder, back of arms, and chest muscles.


  • Get down on all fours with hands at shoulder-width apart.
  • Stretch your legs and lower your body until the chest almost touches the floor. Pause.
  • Bring yourself back up again. Repeat.



This exercise seems straightforward, and you may be tempted not to warm up. However, warm-up is very crucial for any workout.

Warming up prepares your cardiovascular system for an increase in blood flow. This helps reduce muscle soreness, pain, and injuries.


Having good posture during monkey arms is vital. Avoid arching your back at all costs. Instead, keep the back straight, shoulders back, and relaxed.

A straight back will prevent unnecessary strains on your back, reducing neck and back injuries.

Having a good posture during this exercise will also promote your spine health in the long run.


Monkey arms are a practical exercise if you want to work your arms and shoulders. It is excellent for beginners and professionals.

If done correctly and consistently, you’ll start noticing the significant changes in your upper body.

Also, this exercise will give you the balance and stability you need each day for all your activities.