The Best Workouts for Your Arms!

When most people start to work out, they tend to focus on the abs and the chest, but it’s just as important to work on your arms if you want to see significant results! But what are the best workouts for your arms? How do you target each arm muscle? Here’s how you get toned arms in no time at all!

A Quick Overview

f you’re looking to tone your arms and improve your upper body strength, these are the workouts for you! We’ve put together a list of our favorite exercises that target the biceps, triceps, and shoulders. Plus, we’ve included a few tips to help you get the most out of your arm workout. Here’s what you need to know:
–Try some of these moves two or three times per week.
–Alternate between weights and lower intensity moves like push-ups and planks as part of your workout routine.
–Make sure you always use proper form when performing any exercise—especially during pull-ups, dips, and chin-ups!
–Don’t forget about stretching before working out—and after too!

Resistance Bands

If you’re looking for a workout that will target your arms specifically, resistance bands are a great option. They come in a variety of sizes and resistance levels, so you can customize your workout to your own fitness level. Plus, they’re relatively inexpensive and portable, so you can take them with you wherever you go. There are also exercises available to help build up the muscles on the back of your arm, which is often neglected during workouts. With a little creativity, it’s easy to use these band loops as ankle weights or light weight plates when doing exercises like squats or lunges. You can even loop one around a pole to get an extra push from the band while using an ab machine at the gym. When performing bicep curls, try placing the other end of the band under your feet for extra resistance!

Barbell Curls

This week we will discuss overhead triceps extensions. This is a great exercise to start with because it allows you to practice your form before adding weight. The exercise is also a great way to warm up your arms before doing any heavier lifting. To begin this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells overhead, keeping your elbows close to your ears. Then, slowly lower the dumbbells behind your head while maintaining control of the weight. As soon as you reach full extension, reverse the motion and return to the starting position. Perform three sets of 12-15 repetitions. Perform one set of 30 reps for advanced lifters. Bicep curls: Bicep curls are done by sitting at the edge of a bench or chair with your hands palm down on either side. Lift your hands off the seat while keeping them together so that they face downwards towards the ground. Slowly raise your hands until they are parallel to the ground, then bring them back down without stopping.

Dumbbell Hammer Curls

Start by sitting on a bench with a dumbbell in each hand, palms facing your thighs. With your elbows close to your sides and your palms facing your thighs, slowly lift the dumbbells to the front of your shoulders. Position your upper arms securely on the front of your body and slowly lower the dumbbells to the starting position. This completes one rep. Perform 10-12 reps before switching to the other arm. Superset: Pushups: Perform 10-12 pushups before moving onto the next exercise in this superset (Bicep Curls). Bicep Curls: Start by sitting on a bench with a dumbbell in each hand, palms facing your thighs. With your elbows close to your sides and your palms facing up, curl both hands towards you until they reach shoulder height.

Incline Bench Cable Curls

This exercise is great for targeting the biceps muscles. Sit on an incline bench with a weight in each hand and your palms facing forward. Curl the weights up to shoulder level and then slowly lower them back down. For best results, do three sets of 12-15 reps. Doing this exercise before or after other arm exercises will maximize your workouts. Alternating Dumbbell Hammer Curls: If you’re looking for something different, this move can help target all parts of the bicep muscle as well as the forearms and wrist flexors. Hold one dumbbell in each hand and start by doing hammer curls with both arms at once, alternating from one side to the other. Do three sets of 10-12 reps per arm (so you’ll be doing 40-48 total). Make sure not to swing your upper body during the movement–the motion should come only from your elbows. Biceps Cable Curls: Grab a handle attached to a cable machine that’s lying flat on the ground so it’s parallel with the floor. Stand perpendicular to it and walk forward until you feel tension in the cable, then curl it up toward your shoulders while keeping your elbows close together–you should feel it mostly in your biceps rather than in other areas like your forearms or shoulders.

Reverse Triceps Presses

To focus more on the triceps when doing this exercise, use a heavier weight and strengthen the shoulder joint by twisting your arm, away from your body. Keep this in mind to decrease the strain on your neck muscles. Stretch your arms behind you and bring them back to the starting position. Move on to this side, doing this exercise for 8-12 reps before switching sides. Add difficulty by lightening the weight or changing the angle. Hammer curls are a great way to focus on bicep muscles, giving them that sculpted shape that people want. Grab a pair of dumbbells and curl your hand upwards, clapping them together at the top without rotating your wrists. My AC problems are a thing of the past.

Overhead Triceps Extensions

The overhead triceps extension is a valuable move that’s perfect for strengthening your triceps. The overhead triceps extension specifically targets all three of the triceps muscles, and is great for your routine. To begin, grasp a dumbbell in your right hand, place your feet at shoulder-width distance apart, and brace your weight evenly on both feet. When lifting the weight in front of your head, extend your elbows to raise it higher. When you are done, you can lower your elbows to return to the starting position. Switch sides after 10-12 reps on one side.