Several arm workouts are proven effective to get a perfect and healthy arm. With a few simple exercises, you may start your weight training adventure by strengthening your upper body. Strength training is an excellent option if you are short on time or don’t have access to much equipment.
Several exercise physiologists suggest that arm strengthening routines are typically more functional because they demand balance, stability, and coordination precisely like most of our movements in everyday life.
To improve arm muscles, we have to look for the strengthening of multi-joints. Free-weight workouts, such as moves with dumbbells, barbells, and kettlebells, are among the.
If you want to show off and flaunt your muscles, you must consider training these workouts as they are proven to be effective.
Why Are Arm Workouts Not Working?
But, before we get into the specifics of these, let’s look at some common mistakes to avoid achieving the best results.
The triceps are the most significant muscle in your arms; thus, training them is the most logical way to get bigger arms. However, to have a well-balanced and considerable component, you must use all of your muscles, and there may be a few faults you are making right now that prevent you from doing so.
Biceps and triceps should be more significant if you want bigger arms. But why hasn’t this happened yet? Here are some reasons why your arms aren’t getting any bigger.
1- Following Arm Day Myths
For the same reason that any other muscle in your body grows and develops, an arm day workout can be as beneficial and valuable as any other workout split. Depending on your goals, training style, frequency, and personal preferences, an arm day might be a valuable addition to your routine.
According to an additional study, muscle growth appears to be stimulated more by increased exercise frequency than exercising the exact volume once per week. To put it another way, the more frequently you train a muscle, the more muscle mass you’ll gain (i.e. training biceps twice per week is better than once per week). So you should be careful to follow the myth behind arm day workout as it could harm you with extreme exertion.
2- No Direct One
Compound motions alone won’t be adequate to increase the size of your biceps and triceps. Pull-ups, rows, bench presses, and dips will only go you so far at the gym. And if you wish to increase the size of your arms, you’ll need to focus on activities that specifically target your arms.
It’s your choice whether or not you’d like to add an arm day or divide your upper and lower arms into distinct workouts.
3- Know How Moving the Weight Works
If you’re going to move weight, remember that you need to contract it through space, not merely move it up and down. The most fantastic way to get the most out of an exercise, even if the weight is modest, is to contract your muscles as strongly as possible.
4- One Dimensional Idea of Overloading
Adding weight to your curls or pull-downs is not the proper way to overload your exercises for bigger arms.
5- Using Light or Heavy Weight
Finally, one of the five reasons why your arms aren’t growing is because you’re either utilizing too little or too much weight in your exercises. If you want to get bigger arms, you’ll have to try everything, from lesser consequences to larger ones.
Don’t get locked doing 8-12 reps of the same exercise; instead, experiment with increasing and decreasing the weight you use.
What is the Best Arm Workout?
To build lean, toned arms, you don’t need to put in a lot of effort. If you want to make more muscular arms, all you need is a set of dumbbells to do these.
The finest dumbbell workouts for building more powerful and toned forearms, biceps, triceps, and shoulders are detailed here.
1- Cable Triceps Extensions
Hold the cable attachment handle with a bent arm and your shoulder extended while facing away from the cable extension machine.
Bend your elbow until a stage is reached that your arm is at a right angle. The National Academy of Sports Medicine states, “Avoid flexing or extending your shoulder—only move your elbow”.
Flex your elbow as you slowly bring your arm back to its starting position. Repeat the same motions with the other arm.
2- Dumbbells Biceps Curls
Arm workout with dumbbells are suitable to perform, and you can do it conveniently by holding a dumbbell in each and performing this exercise standing or sitting. Putting your arms at your sides and palms facing your thighs, your feet should be about shoulder-width apart.
Follow the steps below:
- Lift the weights by slowly rotating your forearms and counting to two.
- Face your shoulders with your palms facing in. Keep your elbows and upper arms close to your side like holding a newspaper.
- Slowly lower the dumbbells to your thighs and rotate your arms to return to the starting position while counting to four.
- Keep your elbows and upper arms close to your sides at all times.
- Straighten your wrists.
3- Lying Barbell Extensions
The lying barbell extension is considered one of the best workouts for triceps muscle and strength development.
To do this as your workout for arms, follow these steps.
- Hold a barbell over your head while keeping the upper arm intact.
- Bend your elbows and lower the barbell to your forehead.
- Hold the posture for a second before raising the barbell back to the beginning position.
- Repeat this exercise as many times as necessary.
It is usually advised to do 2-3 sets of 10 to 15 reps. This exercise is believed to fix the imbalances of the triceps and build muscles and straighten the triceps.
4- Bench Press
The upper back, pectorals, and shoulders are affected by this workout. It can be done by:
- While on a weightlifting bench, lay on your back with your feet flat on the floor.
- The barbell is easy to control by grabbing it with both hands.
- Pull the barbell toward your chest, then push it away from you.
- Try to lift as much weight as you can for eight to twelve repetitions.
5- Dumbbells Hammer Curls
- Point your toes straight ahead while you stand with your feet flat on the ground, facing front.
- Lift a dumbbell in each hand, palms facing inward.
- Keep your hands facing each other and bend your elbows to curl a hammer.
- Your shoulders should remain retracted throughout the workout.
- Slowly lower your dumbbells back into place.
6- Dumbbell Kickbacks
It is yet another example of a workout with dumbbells. Triceps are made stronger by this exercise. To do this:
- With dumbbells in each hand, begin by bending forward from the hips while maintaining an upright spine and a high chest. Keep your neck in a straight line with your back, and keep your gaze slightly ahead of you on the floor. Your upper arms should be aligned with your upper body as you bend your elbows.
- Before returning to the beginning posture, squeeze your triceps muscle for one whole second. On each side, perform 8-12 repetitions of the exercise.
7- Cable Push Downs
- Begin by bending forward from the hips while keeping an erect posture and a high chest with weights in each of your hands.
- Maintain a slight forward glance on the floor while keeping your neck and spine in a straight line.
- Be sure your upper arms align with your upper body when bending your elbows.
- Squeeze your triceps for one full second before returning to the starting position.
- Repeat the exercise 8-12 times on each side.
Triceps are made stronger by this exercise. Do 10-15 reps about two to three times twice a week.
8- Bench Dumbbells Triceps Extensions
- To begin, lay down on a bench.
- Your toes must face forward, and your feet are flat on the ground.
- As you lift the dumbbells, keep your elbows flexed.
- Make sure your arms are entirely straight by extending the elbows.
- Hold on to your position.
- Bending your elbows, slowly lower each dumbbell towards your forehead. Maintaining a neutral position of the lower back is essential, and take care not to allow it to overarch when you take it off the bench.
- Then do it all over again.
- Hold your hands shoulder-width apart to reduce the strain on your elbow joints.
- Perform about 3 to 5 sets of 6 to 12 reps.
9- Triceps Dips
One of the workouts that work on your biceps, triceps, and shoulders.
- Slightly bend your knees and place your feet firmly on the floor while perched on the edge of a bench.
- As you sit on the court, place your hands on either side of your hips and grip it tightly.
- You can lower your torso by bending the elbows two or three inches and pushing your glutes off the bench (keep elbows close together).
- Lift your body back to its starting posture and repeat.
- Do 8-12 repetitions. Holding a weight between your knees or extending your legs out wider might increase the difficulty of this exercise.
10- Wrist Extensions and Flexions
- Place one arm on a flat surface or just above your knee on a resting surface (with the wrist hanging off the edge of the character or knee).
- Please keep your hands and feet safe; tie one end of a resistance band around one of them.
- When bending the wrist and hand, hold the palm facing down.
- Then, carefully lower the needle back down. If you don’t have access to a resistance band, you can perform this action using a dumbbell instead.
11- Chest Press
It is also known as a bench press or a bench press. It’s a well-known upper-body strengthening exercise that targets multiple muscles at once, especially your pectorals (chest), deltoids (shoulders), and triceps.
If you’re going to undertake this exercise, make sure your feet are flat on the floor and that your palms are facing down toward the floor. Raise your arms high, so your hands are at a 90-degree angle to the floor.
- Inhale and place the dumbbells about a foot apart, with your palms facing each other. It is where we begin.
- As you exhale, carefully drop the dumbbells back to their starting position while keeping your elbows bent.
How Long Should An Arm Workout Be?
You might be concerned about this, so the answer is Between two and six times a week, you can work on your arms. The fewer repetitions per day you should complete, the more often you work out your arms. There are usually 2-3 exercises and 3-4 sets in each session if you train your arms twice a week. If you train your arms six days a week, you’ll do two sets of each exercise for each muscle group.
The most crucial element to consider when considering how often you should perform arm training is your experience level. Arm workouts are different for beginners and experienced, and check out how they vary:
It is essential for a beginner in the gym to create a base before handling heavier loads. Like any other muscle, the biceps and triceps need a solid foundation before using greater frequencies. An excellent place to start is training the arms twice a week (along with other major muscle groups like pulling and pushing).
- Less than one year of resistance training
- Direct triceps and biceps work for 8-12 total sets
- Exercise should be done at least twice a week, if not more. It depends on how much volume is generated daily.
For Intermediate and Advanced
Pull-ups, chin-ups, rows, and presses are joint exercises for intermediate and experienced athletes to strengthen the triceps and biceps. As a result, focused arm exercise is essential for maximizing arm development.
Since your arms play supporting roles in practically all upper body training, you don’t need to undertake direct arm workouts at an excessively high frequency. If you’re an advanced trainee, additional training sessions may be beneficial, but be sure to adjust your training volume properly.
Frequently Asked Questions (FAQs)
1- How fast can I grow my biceps?
A week of weightlifting may be enough to add an inch to your biceps’ size. You may be able to acquire another inch in two weeks, but your body will eventually stabilize, and you won’t be able to see that type of development every week.
2- Do big arms mean strength?
As a result of having larger, more muscular arms, you may feel more confident. Sportsmanship and strength are displayed through the use of well-developed arm muscles. Arm workout induces muscular endurance, strength, and reduce the risk of damage.
Also Read: Low to High Cable Fly