Before checking out any arm workout, it would be helpful to know your arm anatomy. The main muscles used are:
- Biceps Brachii: This muscle is found at the front of the upper arm and is responsible for flexing the elbow and rotating the forearm.
- Triceps Brachii: Located at the back of the upper arm, responsible for elbow extension and plays an important role in push-type movements.
- Forearm Muscles: These flexors help the flexion of the wrist and finger movements, and grip strength.
Why balanced arm workouts are important?
For well-defined and strong arms, it is very important to train both biceps and triceps. Not just does a balanced approach lead to better muscle symmetry, it also increases your overall strength and functionality of your arms. Including different exercises, which hit these muscle groups differently will provide better hypertrophy and strength gains.
Best Arm Workouts
1. Bicep Exercises
Barbell Bicep Curl
It targets Biceps Brachii.
How to Perform: Stand with feet shoulder-width apart, holding a barbell with an underhand grip. Curl the barbell towards your shoulders while keeping your elbows close to your body. Lower it back down slowly.
Dumbbell Hammer Curl
It targets Biceps Brachii and Brachialis.
How to Perform: Hold a dumbbell in each hand with palms facing your body. Curl the weights towards your shoulders while keeping your elbows stationary. Check this dumbbell arm workout for more exercises.
Concentration Curl
It targets Biceps Brachii.
How to Perform: Sit on a bench, rest one arm against your thigh, and curl a dumbbell towards your shoulder. This isolates the bicep for maximum engagement.
2. Tricep Exercises
Skull Crusher
It targets Triceps Brachii.
How to Perform: Lie on a bench holding a barbell or dumbbells above your chest. Lower the weights towards your forehead by bending your elbows, then extend back up.
Overhead Tricep Extension
It targets Triceps Brachii.
How to Perform: Stand or sit holding a dumbbell with both hands above your head. Lower it behind your head by bending your elbows, then raise it back up.
Tricep Dips
It targets Triceps Brachii.
How to Perform: Use parallel bars or a bench. Lower your body by bending your elbows until they reach a 90-degree angle, then push back up.
3. Forearm Exercises
Wrist Curls
It targets Forearm Flexors.
How to Perform: Sit on a bench with forearms resting on your thighs, holding a barbell or dumbbells. Curl the weights upwards using only your wrists.
Reverse Wrist Curls
It targets Forearm Extensors.
How to Perform: Similar setup as wrist curls, but with palms facing down. Curl the weights upwards using just your wrists.
4. Compound Movements
Incorporating compound movements can enhance overall arm development while engaging other muscle groups.
Close-Grip Bench Press
It targets Triceps and Chest.
How to Perform: Lie on a bench and hold a barbell with hands closer than shoulder-width apart. Lower it to your chest and push back up.
Push-Ups
It targets Triceps, Chest, and Shoulders.
How to Perform: Start in a plank position and lower your body until your chest nearly touches the ground, then push back up.
Training Techniques
Supersets and Tri-Sets
Use supersets (two exercises back-to-back) or tri-sets (three exercises) to maximize efficiency and intensity in your workouts. For example: Skull Crushers (triceps) and Barbell Curls (biceps).
This technique allows one muscle group to rest while another is active, leading to greater fatigue and muscle gain.
Progressive Overload
Use the principle of progressive overload to progressively increase weights or reps over time to keep building arms strength and size. This helps to keep the muscles under challenge.
Sample Arm Workout Routine
Here’s a sample workout routine targeting both biceps and triceps:
- Warm-up (5–10 minutes of light cardio)
- Barbell Bicep Curl – 3 sets of 10–12 reps
- Skull Crusher – 3 sets of 10–12 reps
- Dumbbell Hammer Curl – 3 sets of 10–12 reps
- Overhead Tricep Extension – 3 sets of 10–12 reps
- Concentration Curl – 3 sets of 10–12 reps
- Dips – 3 sets of 8–10 reps
- Cool down with stretching (5–10 minutes)
Conclusion
These exercises will help you sculpt bigger and more defined arms. Maintain proper form, start with a lower weight, and rest between workouts. With knowledge of arm anatomy and smart training strategies like super sets and progressive overload, you can build both arm strength and aesthetics in no time.
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Sources:
- https://row.gymshark.com/blog/article/best-arm-exercises
- https://www.womenshealthmag.com/uk/fitness/strength-training/g37617505/dumbbell-arm-exercises/
- https://www.menshealth.com/uk/building-muscle/a758801/best-bicep-exercises-for-building-muscle/
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