Workout

9 Powerful Arm Workouts and Their Benefits

We are often told that 30 minutes of physical activity, exercise, or workout are essential for our overall health. That is because physical activities boost our energy and also make us feel more energetic. Our daily workouts should include activities such as cardio, strength or weight training, and stretches to live an active and healthy life.

Most people enter a gym with a particular goal, such as increased fitness, weight loss, weight gain, and muscle building. Regardless of the goals, one must focus on arm workouts. Arm workouts make you feel stronger and confident, along with making your arms visually appealing. 

Check out these nine powerful exercises for optimal arm development. Include these exercises in your workout regime and improve your arms size, strength, and endurance.

#1 Incline Dumbbell Curls

Incline dumbbell curls are highly recommended for people looking to develop their biceps. It targets your biceps brachii and activates the biceps like no other exercise. 

How to Do Incline Dumbbell Workout:

  • Lie down on a bench that is inclined at a 45-60 degree angle
  • Keep your back straight on the bench
  • Hold a dumbbell in each hand and slowly curl them up to your shoulder level
  • Squeeze your bicep and hold on there for a second
  • Slowly bring down the dumbbells to the starting position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps, twice a week

Benefits:

  • Activates biceps muscle
  • Stretches the long head of the biceps
  • Great for building biceps peak

#2 Lying Barbell Extension

Lying Barbell Extension:

When looking to build muscle and strength in all heads of triceps, lying barbell extension is one of the best exercises to do. 

How to Do Lying Barbell Extension:

  • Lie down on a flat bench with knee bent and feet on the floor
  • Grab a barbell with a close overhand grip and hold it above the head
  • Bend the elbows by keeping the upper arm intact and bring down the barbell over the forehead
  • Hold the position for a second and raise the barbell back to the starting position, and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps twice a week.

Benefits:

  • Builds muscle and strengthens the triceps  
  • Fixes imbalance in the triceps 

#3 Barbell Biceps Curls

Barbell Biceps Curls

Barbell biceps curls are amongst the most common arm exercises for bodybuilding and fitness.  

How To Do Barbell Biceps Curls:

  • Choose your barbell weight
  • Stand straight with your chest up and feet at shoulder-width distance
  • Grab the barbell using an underhand grip
  • Keep your elbow firm and back straight
  • Slowly curl the bar up towards your shoulder
  • Squeeze your biceps and hold on there for a second
  • Slowly bring down the bar to starting position and repeat

Number of Sets and Reps: 

Do 2 – 3 sets of 10-15 reps twice a week.

Benefits:

  • Strengthens the arms
  • Improves forearm grip and strength

#4 Dumbbell Hammer Curls

Dumbbell Hammer Curls

Dumbbell hammer curl is another widely known exercise for your arms.

How To Do Dumbbell Hammer Curls:

  • Stand straight with your chest up and feet at shoulder-width distance
  • Hold a dumbbell in each hand with a neutral grip and slowly curl them up to your shoulder level
  • Squeeze your bicep and hold on there for a second
  • Slowly bring down the dumbbells to the starting position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps twice a week.

Benefits:

  • Increases arms’ strength
  • Focuses on the brachioradialis muscle
  • Improves wrist stability and grip

#5 Bench Dips

Bend dips

Bench dips can do wonders for your triceps muscles. They are simple to do and are versatile.     

How to Do Bench Dips:

  • Sit on a bench or edge of the bed with hands placed next to the thighs
  • Move your feet forward such that you are suspended only with the support of the extended arm
  • Make sure your elbows are closer to the body and straight
  • Slowly lower your body by bending the elbows
  • Hold for a second at the bottom position and push back up to the starting position

Number of Sets and Reps: 

Do 2 – 3 sets of 10-15 reps, twice a week.

Benefits: 

  • Increases the strength and size of the triceps
  • No equipment required

#6 Cable Push Down

Cable push down

Also known as the triceps pushdown. It works great for lateral, medial, and long heads of the triceps.

How to Do Cable Push Down:

  • Stand straight with your feet shoulder-width apart
  • Face the pulley machine that is attached with a handle
  • Hold the handle with an overhand grip
  • Push down the handle until it touches your thighs
  • Squeeze your triceps at the bottom of the move and hold on for a second
  • Slowly return to the starting position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps, twice a week.

Benefits:

  • Increases the strength and size of the triceps

#7 Barbell Wrist Curls 

Barbell Wrist Curls

A great exercise that strengthens your forearm muscles and the wrists.

How to Do Barbell Wrist Curls:

  • Sit down on a bench or a chair
  • Grab a barbell with an underhand grip and rest your forearms on the thighs 
  • Curl up the barbell using your wrist
  • Slowly bring back the wrist to start position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps twice a week.

Benefits:

  • Targets the forearms muscles 
  • Useful for improving hand grip
  • It makes your wrists stronger

#8 Standing Barbell Wrist Extension 

Standing Barbell Wrist Extension

It is an excellent way to build muscles on the forearms. This strength training is included in most bodybuilders workout regime, as it is the simplest way to train wrists.  

How to Do Standing Barbell Wrist Extension:

  • Stand straight with the shoulder width stance
  • Grab a barbell with an overhand grip
  • Curl the bar up by extending your wrists
  • Slowly bring back the wrist to start position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 10-15 reps twice a week.

Benefits:

  • Targets the forearms muscles 
  • Useful for improving hand grip
  • It makes your wrists stronger

#9 Close Grip Pull-Ups

Close Grip Pull-Ups:

As the word suggests, energize your arms with the weight of your body. Bring your entire body up to the bar using the strength of your arms. You can entirely improve and strengthen your muscles in the arms and upper body.  

How to do Close Grip Pull-Ups: 

  • Stand below the pull-ups bar
  • Take a close underhand grip and suspend from the bar  
  • Pull your body up to the bar. 
  • Slowly lower the body to starting position and repeat

Number of Sets and Reps: 

Do 2-3 sets of 6-12 reps twice a week.

Benefits: 

  • Builds Biceps, Lats, and shoulder muscles
  • Increases grip strength

Summary

Once you start focusing on the arms training, you will be amazed to see how smoothly your other upper body exercises are carried out. Apart from physical benefits, arm workouts can also help in fighting stress and anxiety. So, make sure you have a wholesome fitness regime to enhance the quality of your life.

Note: Consult your doctor or physician before starting any kind of fitness program. Also, the suggested reps and sets in this article may vary from person to person. So do the workout as advised by your fitness coach.

Frequently Asked Questions (FAQs)

Q. How to tone arms fast?

A. You can achieve toned arms in a few weeks by doing regular workouts, using these above-mentioned exercises.

Q. What are the benefits of arm workouts?

A. Arm workout has lots of benefits. It protects bones, supports other exercises, reduces injury risk, improves posture, boosts heart health, and lower stress levels.

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