Fitness

9 Powerful Arm Workouts and Their Benefits

Our overall health is dependent on our physical activity. We are often told to exercise 30 minutes a day. Physical activity increases energy and makes us feel more active. For a healthy lifestyle, your daily workouts should include strength and cardio training, as well as stretching.

Most people join a gym to achieve a specific goal. No matter what your goals may be, arm exercises are the most important. Arm workouts can make you stronger, more confident, and your arms will be visually appealing. 

These are nine powerful exercises to maximize arm development. These exercises will help you increase your strength, size, and endurance in your workouts.

#1 Incline Dumbbell Curls

Incline dumbbell curls

If you are looking to increase your biceps, then inline dumbbell curls are a great option. It activates your biceps like none other exercise and targets your biceps brachii. 

How to Do an Incline Dumbbell Exercise:

  • You can lie down on a bench at 45-60 degrees angle.
  • Keep your back straight when you are on the bench
  • Hold a dumbbell in each of your hands and slowly lift them up to your shoulders.
  • Hold on to your bicep for a second.
  • Slowly lower dumbbells to their starting position.

Number of Sets and Representatives:

Do 2-3 sets with 10-15 reps each, twice per week

Benefits:

  • Activate the biceps muscles
  • The long head of your biceps should be stretched.
  • Great for building biceps peak

#2 Lying Barbell Extension

Lying Barbell Extension:

If you want to build muscle and strength in all your triceps, lying barsbell extension is a great exercise. 

How to do Lying Barbell Extension

  • Lie down on a bench, knee bent, and feet on floor.
  • Grab a barbell and hold it in your hand.
  • Keep your elbows bent while keeping your upper arm intact. Then, bring the barbell down over your forehead.
  • Hold the position for one second, then raise the barbell to the starting position.

Number of sets and reps:

Do 2-3 sets with 10-15 reps each week. 

Benefits:

  • It builds muscle and strengthens the quadriceps  
  • Corrects imbalance in the triceps 

#3 Barbell Biceps Curls

Barbell Biceps Curls

Barbell biceps curls for bodybuilding and fitness are one of the most popular arm exercises.  

How to do Barbell Biceps Curls

  • Choose your barbell weight
  • Keep your shoulders up, your feet shoulder width apart.
  • Grab the barbell with an underhand grip
  • Keep your elbow strong and your back straight
  • Slowly lift the bar towards your shoulder.
  • For a second, squeeze your biceps.
  • Slowly lower the bar to the starting position, and then repeat.

Number of sets and reps:

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

Benefits:

  • Strengthens the arms
  • Increases grip strength and forearm grip

#4 Dumbbell Hammer Curls

Dumbbell Hammer Curls

Another exercise that can be done to strengthen your arms is the dumbbell hammer curl.  

How to do dumbbell hammer curls:

  • Keep your shoulders up, your feet at shoulder width.
  • With one dumbbell in each of your hands, hold it with a neutral grip. Then slowly lift them up to your shoulders.
  • Hold on to your bicep for a second.
  • Slowly lower dumbbells to their starting position.

Number of sets and reps:

Do 2-3 sets with 10-15 reps each week.  

Benefits:

  • Increases arms’ strength
  • Concentrates on the brachioradialis muscles
  • Increases wrist stability and grip

#5 Bench Dips

Bend dips

You can improve your triceps muscles by doing bench dips. They are easy to perform and can be used in many different ways.     

How to do bench dips

  • With your hands close to your thighs, place your hands on the edge or bench of the bed.
  • Move your feet forward so that you are only supported by the extended arm.
  • Straighten your elbows so they are closer to your body.
  • Slowly lower your body and bend the elbows.
  • Hold for a second at bottom position, then push back to the starting position

Number of sets and reps:

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

Benefits:

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

#6 Cable Push Down

Cable push down

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

How to do cable push down:

  • Standing straight with your feet shoulder width apart, place your hands on the floor. 
  • Face the pulley machine, which is attached with a handle
  • Use an overhand grip to hold the handle 
  • Push the handle until it touches you thighs.
  • Grab your triceps and hold onto the second.
  • Slowly return slowly to the starting position, and repeat

Number of sets and reps:

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

Benefits:

  • Increases strength and volume of the triceps

#7 Barbell Wrist Curls

Barbell Wrist Curls

This exercise is great for strengthening your wrist muscles and forearm muscles.

How to do Barbell Wrist Curls

  • Place your feet on a seat or a bench.
  • Grab a barbell and place your forearms on the thighs. 
  • Use your wrist to raise the barbell
  • Slowly return the wrist to the starting position. Repeat.

Number of sets and reps:

Do 2-3 sets with 10-15 reps each week.

Benefits:

  • Targets the forearm muscles 
  • This is useful for improving hand grip
  • It makes your wrists stronger

#8 Standing Barbell Wrist Extension

Standing Barbell Wrist Extension

It is a great way to build forearm muscles. This strength training is a part of most bodybuilders’ workouts, since it is the easiest way to train wrists.  

How to do Standing Barbell Wrist Extension

  • Straighten your shoulders and keep them at the shoulder width.
  • Grab a barbell in an overhand grip
  • You can raise the bar by extending your wrists
  • Slowly return the wrist to the starting position. Repeat.

Number of sets and reps:

Do 2-3 sets with 10-15 reps each week.

Benefits:

  • Targets the forearm muscles 
  • This is useful for improving hand grip
  • It makes your wrists stronger

#9 Close Grip Pull ups

Close Grip Pull-Ups:

As the name suggests, you should energize your arms using the weight of the body. Use your arms to lift your entire body to the top. Your arms and upper body muscles can be strengthened.  

Close Grip Pull Ups:

  • Do not stand below the pull-ups bar
  • Keep your hands close to the bar and hold them there.  
  • Your body will be able to handle the challenge. 
  • Slowly lower your body to the starting position. Repeat.

Number of sets and reps:

Do 2-3 sets (6-12 reps) twice per week.

Benefits:

  • Builds Biceps and shoulders, as well as the Lats and Biceps muscles
  • Increase grip strength

Summary

It will be amazing to see the results of your upper body exercises once you have started to focus on the arms. Arm workouts are not only beneficial for your health, but they can also help you to reduce stress and anxiety. To improve the quality of your life, you should have a healthy fitness program.

Note: Before beginning any type of exercise program, you should consult your doctor. This article does not include all the recommended reps or sets. They may differ from one person to another. Your fitness coach will advise you on how to do the exercise. 

Frequently Asked Question (FAQs).

Q. Q.

A. Regular workouts using the above-mentioned exercises can give you toned arms in just a few weeks.

Q. Q.

A. Arm exercise has many benefits. It protects bones and supports other exercises, reduces injury risks, improves posture, boosts the heart health, and lowers stress levels.

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Source: healthifyme

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