Lifting weights can boost your confidence, improve your health, and make you stronger, but wanting to look buff in a sweater is also a perfectly acceptable goal. Bigger stronger arms can help you lift more weight and are less prone to injury.
The 10 best arm exercises are listed below. You will learn how to specifically program arm workouts into your other training days.
The Best Arm Exercises
The barbell curl allows you to lift more weight as you are both standing and curling with two hands. By using an ez-bar, which is a relatively affordable and accessible piece of home gym equipment, your hands turn inward slightly, alleviating wrist pain, allowing you to lift more than what would be possible with a standard straight bar.
Benefits of the EZ-Bar Curl
- You can lift more weight.
- The grip on your wrists will be better with the angle.
- The angle grip puts you in a better position to lift heavier.
How to Do the EZ-Bar Curl
Load an ez-bar up with a weight that you can curl with good form and not use momentum to cheat the weight up. The middle of the bar is where you want your hands to be. Keep your arms at your sides and flex your elbows. The weight should be lowered so that your arms are extended.
The concentration curl was made famous by Arnold Schwarzenegger. The Austrian Oak was bent over, one hand resting on a knee, and the other arm curling up. Arnold was ahead of the game. Concentration Curls were found to be far and away from the best bicep exercises, according to a study. The bonus is that you will be doing more work and burning more calories, which never hurts anyone.
Benefits of the Concentration Curl
- The concentration causes the most muscle recruitment.
- One arm at a time burns calories.
How to Do the Concentration Curl
You can hold a dumbbell in one hand. You can place your hand on your knee by using a bench or dumbbell rack. The arm must be extended straight down. Keeping your arm in a straight line, flex your elbow to raise the weight up towards your other shoulder. You should feel a contraction in your arm.
This variation requires you to use your palms. The neutral wrist position is similar to the ez-bar curl. The biceps brachialis is a part of the body that sits underneath the arms.
Bicep Curls are good for the shoulder.
Benefits of the Hammer Curl
- The position on your wrists is more comfortable in the palms.
- The hammer curl makes your arm appear larger.
How to Do the Hammer Curl
Make sure your palms are facing each other by holding a dumbbell in each hand. Curl the weights towards your shoulders. The elbow can travel forward slightly. If you feel a contraction when the dumbbells are near your shoulders, hold that position for a second or two. Lower the weights if you can.
Biceps Cable Curl
Since the weight is closer to your body, it’s easier to perform a dumbbell or barbell exercise at the top and bottom. A cable is very heavy. Instead of using a straight bar, you can use an ez-bar attachment, rope or a pair of handles. You can easily adjust the weight stack if you want to perform a dropset.
A post was shared by KhushbooAamirkhan on Jul 12, 2020
Benefits of the Cable Curl
- There is constant tension on the muscles.
- The lifter can use any attachment.
- The weight can be quickly adjusted for dropsets.
How to Do the Cable Curl
A straight bar, ez-bar, and rope are all standard options if you want to attach your bar of choice. Pick a moderate weight and grab the handle in your hands. Take a few steps back to make sure the weight stack is suspended. Curl the bar towards your shoulders and then lower it back down.
The chin-up is known for its back-building benefits, but the biceps are crucial in this exercise, too. The chin-up creates a lot of tension. You are pulling your entire body weight. If you can pull 100 pounds on a barbell, then the chin-up is having you pull 200 pounds. The weight increase isn’t entirely comparable, but it is still an increase.
Benefits of the Chin-up
- The move targets the muscles in the back.
- The strength of the biceps will help people lift more weight.
How to Do the Chin-up
Take a pull-up bar with an underhand grip and let your body hang with your arms extended. Pull your body up with your arms. Pull until your chin is above the bar, then lower yourself.
This may be the most tricep-friendly move you can do. We don’t have an exact date, but it’s been around for a while, so you’re probably aware of it already. The dumbbell version lets your weaker side catch up. It’s more comfortable to perform these with your palms up or facing each other. It isn’t a new exercise, but it’s an effective one.
Benefits of the Dumbbell Skull Crusher
- If you want your weaker side to catch up you can do dumbbell skullcrushers.
- They can be done with a neutral grip.
How to Do the Dumbbell Skull Crusher
Pick up two light to moderate weights and lay down on a bench with your feet on the floor. Raise your arms over your chest cutting machine and your palms over your head. You can lower the dumbbells to the top of your shoulders by flexing at the elbows. If you let your upper arms travel backwards a little, you can increase the stretch on your triceps.
The dip is praised for its ability to add muscle to one’s body. Your core gets a workout, too, as the body is suspended between two parallel bars, and if you angle your body forward, you can target the muscles in your chest. Similar to the chin-up, you are forcing your triceps to support your entire body weight, which is more than you can lift on a cable machine or a straight bar.
The post was shared by Men’s Health on April 20, 2016 at 3:20pm.
Benefits of the Dip
- You can’t just lift a bar with your full body weight on top of it.
- Your core gets a workout as you work out.
How to Do the Dip
Take a break between the two parallel bars. If you want your arms to be bent at 90 degrees, you need to get stable and bend your elbow. Keeping your chest up and your body straight will help you work your triceps more. Back up.
J.M. Blakley, a powerlifter who has benched 710 pounds, came up with the idea of a bench press that is essentially a bench press except you lower the bar to your neck. The bench press-skull crushing hybrid allows you to place a heavier load on your triceps, for a more significant boost, and has more carry over to your bench press.
5 unconventional tips for a bench press
Benefits of the J.M. Press
- This move allows you to overload your body with more weight than you could handle with a skull crushing machine.
- This move is very similar to the bench press for carry over.
How to Do the J.M. Press
Set up a bench press and hold the bar with a closer grip. Lower the bar towards your chest while keeping your elbow tucked in. The bar should be shifted back towards your forehead so that it sits over your neck when you start to feel your chest working.
The triceps pushdown is a classic, so you don’t need to know it. If you push the attachment down, you can completely isolated the area. You can attach a variety of handles to better feel the contraction or alleviate elbow or wrist pain by using the cable.
Benefits of the Triceps Pushdown
- The cable machine is on.
- No other muscles are able to move the weight.
- There are different angles to the grips.
How to Do the Triceps Pushdown
Attach your handle of choice with a straight bar, ez-bar, rope, or D-handle when setting a cable pulley. Stand about a foot away from the cable machine if you have both hands. Start with the bar at about chest height if you keep your elbow tucked in. If you want to push the bar down, extend your arms. Slowly lower the weight.
This isn’t the most powerful move in the gym, but you can use it to strengthen your muscles. Light weight is required because you need to drive a dumbbell straight back behind you. If you can load your muscles with less weight, you are avoiding injury.
Benefits of the Triceps Kickback
- It is an inherently safer exercise due to less weight being required.
- Even with water bottles or a loaded backpack, you can do this move because it only requires light weight.
How to Do the Triceps Kickback
Take a dumbbell in each hand and hold it at the hips until your torso is close to the floor. Tuck your elbow into your sides when you bend your arms. Extension of arms back behind you until they are straight. Bring the weights back down to your sides when you hold the contraction.
How Often Should You Train Arms?
The first thing you need to figure out is your total volume. There is more that is better for muscle growth. A study had lifters squat three times a week. One group did one set, another did three sets, and the third group did five sets. The high-volume group gained the most muscle.
You may not need as much volume in your arms because they are small. We suggest between eight to 12 sets per week for new lifters and 10 to 14 sets per week for more experienced lifters. The recommendations are per muscle group.
How you split up your training is important. If you want to get your arms in tip top shape, you have to do eight sets for your arms each time. Since your bi’s and tri’s are involved in a lot of upper-body movements, muscle soreness may affect your other workouts. You can split your arm training into two to three workouts per week, with either a similar or unrelated muscle group.
Your arms are involved in pulling and pushing. Some lifters prefer to use muscles that don’t recruit the biceps and triceps since they will be fresher. It’s more optimal to work them together because you’re already fatiguing that area. If you follow an upper and lower body split, you should add a few sets of each muscle to your upper body workouts. What works best for you is up to you.
How to Progress Your Arm Training
Building more muscular arms comes down to progressive overload, which means you will add more stress to your muscles each workout. Try progressive overload for the sake of ease.
Pick a number of reps to perform for each set, and then add one rep to each week. You can do three sets of 10 reps. Three sets of 13 reps will be performed after four weeks. Drop the reps back to your starting number and increase the weight by two and a half to five pounds.
Train in the lower and higher rep ranges. Lighter reps will make you stronger. Over time, that strength will allow you to lift more weights and overload your target area. Strength is a means to an end in this instance. A larger muscle is a stronger one.
Lift heavier at the start of your workout and then move on to lighter sets. You will be too tired to lift more weight. You can do your other exercises for eight to 12 reps.
More Arm Training Tips
There is a selection of articles on all things bicep and triceps.
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men Sports Exerc. The article is titled “51(1):94-103.” A systematic review and meta-analysis of strength andtrophy adaptation between low and high-load resistance training J Strength Cond Res. is a journal.
Feature image courtesy of Improvisor/Shutterstock