With warmer weather on its way, tank tops and sleeveless sundresses are sure to start making their appearances. No matter what, you shouldn’t shy away from building your arms. Strong arms help me feel overall more fit, and I’m able to perform certain exercises at greater ease. Another benefit of working your arms is that usually within one workout, you’re able to work many different muscles in your arm at the same time. I usually only train my arms once a week, so keeping up on your arm strength and appearance doesn’t require much dedication, depending on what your personal goals are.
Here’s some of the most effective arm workouts I do at the gym:
1. Simple Barbell Curl – Choosing the proper barbell weight is completely up to you and the current strength of your arms. I choose a 20 lbs. barbell and did 3 sets of 12 reps.
*Keep your elbows tight to your torso and lift directly up and directly lower the barbell back down.
2. Incline Bench Dumbbell Curl – Grab a bench and go to work! I place the incline bench at a level where I’m almost sitting up straight, but I still am leaning back. You can play around with the incline and feel what incline gives you the most bicep burn.
*When lowering the weight back to a starting position, allow your arm to completely straighten out.
(Oops. I lost this picture to feature! If you need a visual on how to do this exercise, here’s a helpful link) https://www.bodybuilding.com/exercises/main/popup/name/incline-dumbbell-curl
3. Single-Armed Tricep Extensions – A while ago I started incorporating more exercises where I can focus on one expenditure at a time. When you do so, you can really focus on working the muscle you are intending to work. With this exercise, take a lower weight than you may normally use for tricep extensions. Be sure to keep your elbow close to your head and extend from the elbow to raise the weight above your head. Now, slowly lower the dumbbell behind your head as you hold the upper arm stationary. Do 3 sets of 10 reps.
4. Tricep Pushdown – Attach a straight bar to a pulley and grab it with an overhand grip. In the starting positon, your forearm should be upright, holding onto the bar. Slowly contract your tricep and extend your arms downward while keeping them close to the body. Be sure your upper arms do not move during this motion. Repeat 15 times in 3 sets.
5. Lying Tricep Press/ Skull Crusher – Lie on a flat bench with an e-z bar or straight bar. Raise the bar in front of you at arm’s length. Slowly lower the bar towards your forehead, bending at the elbow. Be sure to keep your upper arm steady. Now, use your triceps to bring the e-z bar back to the starting positon. Repeat for 3 sets if 10.
6. Bench Dips – This is a great burnout exercise to finish with! Using your own body weight, keep your knees bent and slowly lower your body, bending at the elbows. Using your triceps, bring your lower body back up to the starting position. I try to do 3 sets of 8 reps.