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Oct 28, 2022 · Let’s review the muscles of the arm and some of the best arm exercises for building strength and definition in those muscles. Then we’ll finish with an arm workout you can add to your client’s next workout session!
Nov 1, 2023 · The Best Arm Workout for Muscle Mass and Strength. This arms workout contains eight different exercises: four for your biceps and four for your triceps. The first exercises for each muscle group are core lifts that allow you to handle a lot of weight for optimal muscle and strength gains.
In this comprehensive guide to arm workouts, I’ll teach you arm muscle anatomy, the most important factors to include in your arms training, and the best arm movements and workouts to stimulate arm muscle growth!
- Barbell Curl
- Hammer Curl
- Cable Curl
- Preacher Curl
- Chin-Up
- Skull Crusher
- Dip
- Cable Triceps Pushdown
- Overhead Triceps Extension
- Wrist Curl
The main benefit of the barbell curlis that it allows you to lift more weight as you’re standing and curling a single implement with two hands. Barbell curls are simple, straightforward, and allow you to place a high amount of tension on your arms. If the standard barbell curl is painful for you, try working with an ez-bar instead.
[Read More: The Best Adjustable Dumbbells] The hammer curlhas you curl two dumbbells with your palms facing one another. This curl variation targets the brachialis, which sits underneath the biceps and makes your arms look thicker from the front.
When you curl a dumbbellor barbell, it becomes easier at the top and bottom of the exercise, since the weight is closer to your body. A cable is heavy throughout the entire range of motion of a curl. We think highly of the straight bar attachment for this move because it fully supinates your wrist, putting the biceps in a great position to work. Ho...
A good biceps exercise should isolate your biceps, and the preacher curl does just that. By placing the back of your arm against a stable surface, you remove the possibility of cheating your form with momentum. We’re a fan of the standard barbell preacher curl, but you might not have a preacher bench at your disposal when you train. Grab an adjusta...
The chin-upis known for its back-building benefits, but the biceps are a crucial player in this exercise, too. As a bonus, you don’t need any equipment other than a stable bar to perform chin-ups, making them a convenient at-home arm exercise as well.
While you can do this move with a variety of equipment, we prefer the dumbbell skull crusher since it allows you to isolate each arm. This lets your weaker side play catch-up if you have an imbalance. You can also perform these with your palms up or facing each other, which is usually more comfortable for your wrists. The skull crusher isn’t a new ...
The dip is lauded for its ability to add muscle all across your upper body. Your core gets a workout, too, as you work to stabilize yourself while suspended in the air. Similar to the chin-up, this bodyweight exerciseforces you to move your entire weight with just your triceps. Dips make for a great workout finisher at the end of an arm day.
We don’t need to sell you on the triceps pushdown— it’s a classic. By pushing an attachment down with just your triceps, you can fully isolate the area. The cable also keeps constant tension on the muscle, and you can attach a variety of handles for a varied grip to better feel the contraction or alleviate elbow or wrist pain.
[Read More: The Best Arm Exercises for CrossFitters] The long head of your triceps muscle crosses both your elbow and shoulder joint. If you want to train this part of your arm for complete triceps development, you’ll need to do at least one movement with your arm up behind your head, since this posture stretches the long head fully. The overhead t...
There are muscles below your elbow — we know, you’re shocked. But your forearms deserve attention just like your biceps and triceps. Wrist curls are one of the best forearm exercisesyou can do to beef up that area and strengthen your joints as well. They’re also accessible and easy to perform in a hurry.
Dec 2, 2023 · So here are the 4 exercises you should include in your arm workout to absolutely blow up your arms — complete with the reps, sets, and alternatives. You can throw these exercises into a few of your workouts throughout the week or have a dedicated arm workout day where you do these all at once.
First, it focuses on arms alone: Whereas you usually work each body part once over the course of your cycle (generally 4-7 days), in this routine you train biceps and triceps twice each.
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The Best ‘Muscle & Fitness’ Arms Workout Routines of All Time. Stop complaining about your slowly developing biceps and triceps, and boost your results with our best arms workouts ever. by Brian Riley. Jeffrey Sygo/Courtesy Lawrence Ballenger. View Gallery.
