Arm Workouts

Best Arm Exercises: Get strong and massive arm muscles with these exercises

Today I brought you a set of arm exercises ( biceps , triceps). These arm exercises are based on scientific foundations for strength and muscle mass, just stick to this routine of exercise and you will thank me one month from now.

Well we all know having a bigger, stronger arm can give you a feeling of confidence. Huge arms can also feel powerful. But there are some important practical benefits to having stronger arm muscles.

Anything that requires effort from your upper body, such as carrying your children to lifting heavy boxes, can be done more easily if you have strong arm muscles. In addition to boosting your daily functional fitness, having more muscle mass will enable you to:

Increase your metabolism and this means that your body will burn more calories, even when you are not exercising.

Increase stamina and strength.

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The two main muscles in the upper arm are the biceps muscle in the front (biceps) and the triceps muscle in the back (the triceps). They interfere with working muscle groups, so they need different types of exercises to train strength.

In this article in our hands, we’ll walk you through a selection of the best arm exercises, based on the research results.

Here: Chest exercises: 17 of the most effective exercises to build large and coordinated muscles

Arm exercises: biceps (biceps)

Arm exercises: biceps (biceps)

The biceps humor, more commonly known as “biceps,” is a biceps muscle that extends from your shoulder to your elbow. It is the main muscle that is involved in lifting and stretching your arms.

Not surprisingly, according to a 2014 study by the American Council on Exercise (ACE), some of the best biceps exercises involve lifting or bending weights toward your shoulder.

To do these exercises, choose a weight that allows you to properly perform 12 to 15 repetitions of each exercise.

To start, perform one set of each exercise two to three times per week, allowing for at least one day of rest between the biceps exercises. You can build two to three sets of each exercise as you build up your strength.

1- Concentration Curl exercise

Best Arm Exercises - The Concentration Curl Workout

One of the best arm exercises, targets the bicep muscle from both heads

How to perform the exercise:

1- Sit at the end of the flat seat with your legs V-shaped.

2- Hold a dumbbell in one hand and move forward slightly.

3- With your palm resting on your center, place your elbow on the inside of your thigh.

4- Rest your other hand or elbow on the other thigh for stability. While keeping your upper body still, slowly pull the weight toward your shoulder.

5- While lifting, rotate your wrist slightly until you finish lifting with your palm on your shoulder.

6- Pause for a while, squeeze the muscle, then slowly reduce the weight.

7- Repeat 12 to 15 times, then switch arms.

2- Cable ِ Curl exercise

Best Arm Exercises - Cable Curl Workout

Cable ripples can be made in many different ways. You can use a low bobbin machine attached to a cable with a handle. Or you can use resistance tape if you can tie one end of the tape securely.

How to perform the exercise:

1- Stand two feet from the pulley machine and grip the cable handle with your palm forward and your elbow close to your side.

2- Place the opposite foot of your hand slightly in front of your other foot for better balance.

3- Slowly bend your arm, and bring your palm toward your shoulder.

4- Squeeze the biceps muscle on top.

5- Slowly lower the handle to the starting position.

6- Repeat the exercise 12 to 15 times, then switch your arms.

3- Barbell Curl

Best Arm Exercises - The Barbell Curl Exercise

One of the best arm exercises, it is important to keep your back straight and avoid moving your body, with the exception of your arms. To get your biceps to do all the work, so you may need to start with a lighter weight at first.

How to perform the exercise:

1- Stand with your feet about shoulder width apart.

2- Hold the bar with your arms at your side, with your palm facing outward.

3- As you exhale, slowly bend the bar toward your chest. Keep your chest still, using only your arms to raise the bar.

4- Stay at this level for a second, then slowly lower the iron to the starting position.

5- Repeat the exercise 12 to 15 times.

4- Chin Up exercise

Best Arm Exercises: The Chin Up Exercise

The chin-up exercise needs a strong chin-up bar high enough from the ground so that your feet do not touch the ground when you extend your arms, this exercise is very important in arm exercises, focusing mainly on the bicep muscle and the flexor muscle.

How to perform the exercise:

1- Stand under the iron bar and put your arms in so that your hands are facing you.

2- Hold the tape with both hands. You may need to jump or climb to get to the bar.

3- Hold with a firm grip, while wrapping your thumb around the tape, stabilize your body well. It may help you to cross your legs for more stability.

4- As you slowly exhale, pull your body upward by bending your elbows.

5- Keep your elbows in front of you while you focus on letting your biceps pull you to where your chin meets the bar.

6- Pause for a moment, then slowly lower yourself to the starting position before repeating the movement again.

5- Barbell Preacher Curl 

Best Arm Exercises: The Barbell Preacher Curl Exercise
Barbell Preacher Curl  

This exercise is also important in the arm exercises class in order to get strong biceps, but it may seem to you that it is similar to the exercise in the bar standing, but the difference lies in sitting on the chair, as this removes the pressure on the shoulders and elbows.

How to perform the exercise:

1- Hold the bar with a wide grip and place your elbows over the stand like this | It is not V-shaped.

2- Raise the bar until it is level with your face.

3- When going down to the bar, make sure to open your arms to the maximum extent.

4- Repeat the exercise 12 to 15 times.

6- Dumbbell Curl exercise

Best Arm Exercises: The Dumbbell Curl Exercise

Note that the greater the isolation of the muscle well but the more pressure on it, when only one hand is raised, the focus increases with one muscle, and thus it will be affected more and respond to the exercise.

How to perform the exercise:

1- Hold the dumbbells and place them next to the buttocks area.

2- Lift the dumbbell until it reaches the chest area, making sure that the elbows are attached to the lateral abdomen.

3- Go down slowly until your arm is straight, and lift with the other hand.

4- Repeat the exercise 12 to 15 times.

Here: The best exercises to get 3D shoulder muscle

Arm exercises: the triceps muscle

Best arm exercises: the triceps

7- Triangle pushup

Best Arm Exercises: The Triangle Pushup

Of all the triceps exercises included in the ACE study , the triangle pushup was determined to be the most effective of the triceps- targeting arm exercises. Best of all, you only need your own body weight to do this exercise.

How to perform the exercise:

1- Enter the normal push-up position with only your fingers and hands touching the ground.

2- Place your hands under your face with your fingers and thumb touching, to form a triangle between your hands.

3- While keeping your torso and legs straight, slowly lower your body until your nose comes close to your hands.

4- Push your body to the starting position, being careful not to arch your back or let it hang down.

5- Repeat 12 to 15 times.

If this is too difficult at first, try pushing your body and knees onto the floor.

8- Tricep Kickback

Best Arm Exercises: The Tricep Kickback Exercise

You can do this exercise using your arms together, or just one arm at a time and then switch arms once you’ve completed the first arm set.

How to perform the exercise:

1- Hold a dumbbell in each hand with your palm facing inward. Bend your knees slightly.

2- Hinge forward at your waist, keeping your back straight, until your upper body is parallel to the floor.

3- With your arms close to your side, bend your elbows so that the dumbbells rise next to your chest.

4- Slowly straighten your forearms, while keeping your arms still.

5- Wait for a second, then bend your elbows until the dumbbells are in the starting position near your chest.

6- Repeat the exercise 12 to 15 times.

If you only use one arm at a time, rest for a minute, then switch arms and repeat.

9- Dips 

Best Arm Exercises: The Dips Workout

One of the best arm exercises, this exercise can also be practiced at home without a diving stand. You can place your hands, behind you, on a flat bench or chair. You can then drop in front of the seat or chair with your hands behind you.

How to perform the exercise:

1- Stand between the bars of the tape.

2- Hold each penis with your arms directly beside you.

3- You may need to bend your knees to avoid touching the floor.

4- Slowly bend your elbows and lower yourself until your upper arms are roughly parallel to the floor.

5 Straighten your arms until you return to the starting position.

Repeat the exercise 12 to 15 times.

10. The Overhead Extension

Best Arm Exercises: The Overhead Extension Exercise

An upper extension is usually done with a single dumbbell. Use a lighter weight to start, and switch to a heavier weight once you get used to this exercise. This exercise is very important in the arm exercises class. Don’t forget to include it in your workout routine.

How to perform the exercise:

1- Stand with your feet shoulder width apart, with one foot slightly in front of the other to probe 

2- For balance. You can do this exercise while sitting on a bench.

3- Place both hands around the dumbbell handle.

4- Lift the dumbbell over your head so that your arms are straight.

5- Slowly bend your elbows at a 90-degree angle so that the dumbbell ends behind your head.

6- Slowly spread your arms so that the weight is over your head again.

Tip: The upper part of your arm should be stationary without movement, only the forearm is moving, you should feel the pressure of the movement on the triceps muscle, not the shoulder.

11- triceps pushdown

Best Arm Exercises: Triceps Pushdown

How to perform the exercise:

A very important exercise for the biceps that targets the muscle from both heads and focuses on the lateral muscle of the triceps, it is necessary to include it in arm exercises.

How to perform the exercise:

1- Install the rope in the machine, and choose the appropriate weight that ensures you perform well exercise.

2- Make a slight tilt forward and make sure your back is straight, and make the elbows and upper arms close to your body completely.

3- Focusing on the triceps, push the weight down until it touches the thighs, then hold for one second.

4- Slowly return to the starting position again.

Tip: While moving, try to keep the upper arm steady and close to your torso.

12- Skull Crusher

Best Arm Exercises: The Skull Crusher Workout

How to perform the exercise:

1- Lie on your back on a flat chair.

2- Ask your friend to give you the bar, hold it with a fist slightly narrow as in the figure. Your hands should be perpendicular to your lying down.

3- Make sure your upper arms remain stable while you are performing the exercise.

4- Lower the bar with control until it touches your forehead, and breathe well while you do so.

5- Push the bar up until it returns to its original position and exhale as you do so.

Exercises targeting the biceps and triceps are essential for building large arms. Try to work these muscles at least two to three times per week, and work on doing more repetitions and sets with each exercise as you build up your strength.

To perform well arm exercises, be sure to also include exercises that strengthen your shoulders, back, chest, and legs as well.

It’s important to follow a food plan that is rich in complex carbohydrates, protein, and healthy oils, and includes enough calories to fuel exercise.

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