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Best Workouts for Football Players: Essential Arm Workouts to Boost Your Football Performance

Are you looking to take your football performance to the next level? One area that often gets overlooked in football training is arm strength. Building strong arms can improve your performance on the field by enhancing your ability to throw, catch, and block.

In this article, we will discuss some of the best arm workouts for football players to help you enhance your game.

Importance of Arm Strength in Football

Having strong arms is crucial for football players as it can provide them with the power and stability needed to excel in various aspects of the game.

Strong arms can help quarterbacks throw the ball farther and more accurately, while receivers can benefit from improved catching ability. Additionally, linemen can use their arm strength to aggressively block opponents and create openings for their teammates.

Best Workouts for Football Players: Arm Workouts

  1. Bicep Curls

Bicep curls are a classic exercise that can help football players build strong and defined biceps. To perform bicep curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand.

Keep your elbows close to your body and curl the weights up towards your shoulders. Slowly lower the weights back down to the starting position and repeat for 3 sets of 12 reps.

  1. Tricep Dips

Tricep dips are an effective exercise for strengthening the triceps, which are essential for pushing opponents away and blocking effectively. To perform tricep dips, sit on the edge of a sturdy bench with your hands placed next to your hips.

Lift your body off the bench and lower yourself down until your elbows are at a 90-degree angle. Push yourself back up to the starting position and repeat for 3 sets of 15 reps.

  1. Shoulder Press

The shoulder press is a great exercise for building shoulder strength, which is important for throwing and blocking in football. To perform the shoulder press, stand with your feet hip-width apart and hold a dumbbell in each hand at shoulder height.

Press the weights up overhead until your arms are fully extended, then lower them back down to the starting position. Repeat for 3 sets of 10 reps.

  1. Push-Ups

Push-ups are a simple yet effective exercise that can help football players develop overall arm strength.

To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body down until your chest nearly touches the ground, then push yourself back up to the starting position. Aim for 3 sets of as many reps as possible.

Incorporating Arm Workouts into Your Training Routine

To get the most out of these arm workouts, it’s essential to incorporate them into your overall training routine. Aim to perform arm exercises two to three times per week, making sure to vary the exercises and resistance levels to prevent plateaus and promote muscle growth.

Remember to always warm up before starting your workout and cool down afterwards to prevent injury and promote recovery. By consistently integrating arm workouts into your training regimen, you can enhance your football performance, increase your strength and endurance, and take your game to the next level.


  1. How can I improve my arm strength for football?

Improving your arm strength for football is essential for better tackling, throwing, and pushing power. Here are some effective workouts to help you build stronger arms:

  • Push-ups: Push-ups are a classic exercise that targets your chest, shoulders, and triceps. They are great for building upper body strength and can be easily modified to focus more on your arms.
  • Pull-ups: Pull-ups work your biceps, back, and shoulders. They are an excellent way to strengthen your arms and improve your overall upper body strength.
  • Dumbbell Curls: Dumbbell curls target your biceps and are an effective way to isolate and build this muscle group. Start with a weight that challenges you but allows you to maintain proper form.
  • Tricep Dips: Tricep dips target the back of your arms and are great for building strength in this area. They can be done on a bench, chair, or parallel bars.
  1. Can footballers do bicep curls?

Yes, footballers can benefit from incorporating bicep curls into their workout routine. Bicep curls target the front of the arms and can help improve arm strength, which is essential for tackling, throwing, and overall performance on the field.

  1. Do football players train their arms?

Yes, football players do train their arms to improve their overall performance on the field. Having strong arms can help with tackling, throwing, and blocking opponents. It is important for football players to have a well-rounded workout routine that includes exercises specifically targeting the arms.


In conclusion, having strong arms is essential for football players looking to enhance their performance on the field. By incorporating these best workouts for football players such as bicep curls, tricep dips, shoulder presses, and push-ups into your training routine, you can build the strength and power needed to excel in various aspects of the game. So, why wait? Start incorporating these essential arm workouts into your training regimen today and take your football performance to the next level!

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