Whether you’re trying to look good in tank tops, or you just want to have stronger arms, you are about to learn about a variety of different arm workouts you can utilize in the gym or at your home. Most men favor arm workouts over other muscle groups because they are easy to show off to others and the exercises involved usually focus only on the arms itself, making them not as difficult. Both your biceps and triceps are very resilient muscle groups. This means they can recover quickly and can handle a lot of high intensity training as opposed to other muscles. To get the most of your arm exercises, you need to hit them hard and with a variety of different techniques. That is why we compiled some of the best arm workouts for you in this article.
Workout Tips and Suggestions
Before we get started with the arm exercises, there are a few tips you should keep in mind to give yourself a full, effective workout. Some people start weight training and have no idea what they are doing, which can lead to little results and injuries.
The first thing you want to do is get used to the habit of stretching. To help prevent injuries, it’s important that you spend at least 10 minutes stretching prior to working out. Since this article focuses on arm exercises, perform some triceps and biceps stretches. It is also beneficial to do some sort of cardio exercise to get the heart pumping and your blood flowing. Spend 10 minutes on either the treadmill or bicycle machine after stretching, and before your workout.
If possible, find a partner to workout with. This way you can have enjoyable company while exercising, and they can help motivate you when you need it most. Plus it’s always good to have a spotter when lifting heavy weights.
Another word of advice is to give your muscles rest after a workout. If you work out your arms on Sunday, don’t focus on arms again on Monday. Your body needs time for the muscles to rest and expand, otherwise you can cause a serious injury. Give each muscle group at least a couple days of rest before going at it again.
BEST ARM WORKOUTS
Before we get started, keep in mind that when doing weight lifting exercises, especially arm exercises, try to focus on the muscle that is being contracted. For example, when performing a curl, contract your bicep as much as possible during the curling motion to give your arms the most efficient workout possible. If you are simply just curling the weight up and down, your arms don’t get the true workout it could be getting.
Breathing is the other thing you want to pay attention to. Always breath out during the contracting motion, or the push/pull aspect of the exercise. Breath in when you are releasing the push/pull movement. This allows you to lift more weight and breathe in sync with your body.
Perform about 3 sets of each exercise below. Try to increase the weight gradually after each set to build strength and muscle. As you start to become stronger and more familiar with these exercises, you can start doing more sets and reps as needed.
With that said, let’s start working out those guns!
Barbell Curls – This is the classic bicep exercise for all men. With a shoulder width underhand grip on the barbell, slowly curl upwards from your highs to just below your chin. Then slowly lower the weight back down to the starting position, but not all the way down to where your arms lock.
Seated Dumbbell Curls – Find a bench to sit down on, preferably one with back support. With dumbbells in each hand, curl from the sides to your shoulders. Twist your wrist during the movement so at the top of your curl your palms are facing behind you. This gives your biceps a full workout. Slowly lower the weight to the starting position and be sure to reverse the rotation of your wrists.
Concentration Curls – Hold one dumbbell and start with your weaker arm. While sitting on a bench bend forward, and place the elbow of the arm with the barbell inside of your thigh. With your arm extended and the dumbbell in hand, slowly curl up until just before the weight touches your shoulder. Slowly lower the weight to the beginning position again.
Incline Dumbbell Curls – Setup the bench at a 45 degree angle and sit down with dumbbells in your grasp. The lower the incline, the more challenging the exercise will be. Curl the weights up toward your shoulders, and slowly let them down. Try not to lower the weights to the point where your elbows lock.
Preacher Curls – While sitting and your arms resting on the preacher bench, reach down and grab the bar from the rack. Slowly curl the weight up to your head, and squeeze your biceps at the top of the curl. Slowly lower the weight back to the starting position. This curl focuses purely on your biceps.
Reverse Grip Curls – Perform this exercise the exact same way as you would for a barbell curl, except you are using an overhand grip. You will probably need to do less weight than you would for a normal bicep curl. This workout focuses more on your forearms.
Triceps Extensions – Lie flat on a bench while holding a barbell straight above your chest with a shoulder-width grip. Bend at the elbows and slowly lower the bar down until it is almost touching your forehead. Then push the barbell back up to the starting position. Make sure your elbows are not flaring out.
Side Floor Triceps Press – You don’t need any weights for this exercise. Lie on your side with your body in a straight line. Put your bottom arm across your chest and grab your other shoulder. Place your other hand on the floor, in front of your chest. Use your triceps muscles to push yourself off the floor so that only your legs and hips are on the floor. Switch sides when you are done and do the same thing.
Triceps Pushdowns – Stand in front of the pulley machine and use either the rope or handle bars for this exercise. With your arms at a 45 degree angle, push down on the bar or rope to full extension. Keep your arms locked to your sides and use a mirror to make sure your angles are right. Complete the movement by letting the weight rise slowly back to the starting position.
Dips – Use a narrow grip on the dip bars and lower yourself to the point just before your forearms and upper arms are at a 45 degree angle from one another. From the bottom position, keep your elbows at your sides and push back up to the starting position.
Overhead Dumbbell Extensions – Grab one dumbbell and raise it over your head with both hands. Let it hang behind your head while bending only your elbows, until your arms are at a 45 degree angle. With your elbows kept in towards your head, lift the weight up over your head with both hands. Then slowly lower the weight back down to the starting position.
Close Grip Bench Press – With a close grip on the barbell, lie flat on the bench press. Then lift the barbell off the rack and perform this exercise as you would for a regular bench press. Your grip should be about eight to twelve inches apart at most.
Other Workout Options
It’s important that you also workout other muscles besides your arms. You don’t want to be that guy with the huge bulky arms but skinny legs and no back. This is why you should also learn how to deadlift, which is considered one of the king exercises because it focuses on multiple muscles. Your back, legs, core, and arms are all engaged at the same time. It’s important you learn the correct form for deadlifts because it can be easy to injure yourself if you are doing it wrong. Deadlifts are personally one of my favorite things to do in the gym, and you can see why.
Or if you are looking for something more active, take a kickboxing workout course. Not only will you learn actual kickboxing moves, but you also be burning fat, building muscle and improve your stamina. This is because of the HIIT (High Intensity Interval Training) style that is implemented into the program.
Now get up off that chair and start heading towards the weights! And before you know it, you’ll be wearing muscle shirts and not embarrassed to show off your ripped arms. I mean your guns!