There are many workouts for arms, which mainly focus on building bigger triceps, biceps, and forearms. Each of these workouts takes care of the maximum muscle fibers you need to promote your desired growth. By opting for the right exercise at the right time, you are bound to get the bigger arms you are craving. Also, managing strength throughout the body becomes crucial if you are willing to go for arm exercises. So, training your entire body to train your arms coordinately becomes vital.
Workout For Arms- Exercises Needed For Bigger Forearms
One must get hold of various workouts for arms to make your arms stronger, as this is the chief muscle-building theory. To achieve massive gains in strength and size, you must opt for both targets and compound exercises. To attain stronger and bigger arms, you will be required to target your triceps, biceps, and forearms.
So, to achieve this purpose, we have mentioned the various workout for arms that will target all three muscle groups you need to engage for bigger arms. Keep reading to find out more.
The Best Workout For Arms You Must Try Out Now
- Twisting Dumbbell Curls
This highly famous weight-training workout works your upper arm muscles and some of the lower arm muscles. You can also perform this exercise using kettlebells, barbells, cable machines, or resistance bands. This workout for arms is perfect if you want to attain better arm strength in no time.
Directions To Follow
The first step is to stand with your feet hip-width apart and engage your belly muscles.
Second Step: Grab a dumbbell in each hand. Allow your hands to be by your sides, and keep your palms facing forward.
Third Step: While keeping your shoulders and upper arms composed, bend at your elbow. Then, lift the weights in such a way that they reach your shoulder level. While doing so, ensure your elbow is stuck close to your ribs and breathe out while lifting them.
Fourth Step: Lower the dumbbells and return to your starting position.
2 . Reverse Bicep Curls
This workout for arms is a common variation of biceps curls, which uses a different grip style than the original one. This exercise helps activate your arm muscles and guarantees bigger biceps in no time. It also helps enhance your grip strength while simultaneously ace other upper body exercises. One tip to keep in mind is to always use lightweight dumbbells if you are at the beginner level.
Directions To Follow
First Step: Stand with your feet hip-width apart and grab the weights using an overhand grip. Make sure to bend slightly at your knees and stand upright.
Second Step: Distribute your weight and stand in a stable posture with your feet stuck to the floor. Your elbows should be slightly bent, and your wrist posture must be neutral.
Third Step- To engage your upper back and lats, rotate your shoulders in the outward direction. Now, this will be the ultimate starting position.
Fourth Step: Squeeze your biceps and simultaneously bend at your elbows. Do this while keeping your upper arms stable. Keep bending your elbows till your upper arms come in contact with your lower arms. Bring your dumbbells close to your shoulders without touching them. Squeeze your biceps and stop at this very same movement.
Fifth Step: Return your elbows to the starting position while keeping your upper arms stable.
3. Dumbbell Tate Press
This workout for arms is a free-weight exercise mainly targets the triceps, followed by the shoulders and chest. This is a pretty flexible workout as it only requires dumbbells as the main equipment. It also helps promote complete isolation of your tricep muscles, making mass and strength-building the primary motive.
Instructions To Follow
First Step: Grab a dumbbell in each hand and lie on a flat bench.
Second Step: Make the weights reach your shoulder level and lift them over your head to align with the ground. Your palms should face in front while doing this, and one side of the dumbbells should come in contact with one other. This will be your starting position.
Third Step: While lowering the weights to your chest level, take a deep breath. Each plate of the weights should be directly above your chest. Make sure that your upper arms are still. Your elbows should point upward, and your thumbs should face the bottom.
Fourth Step: Slowly breathe out as you return to the starting position.
Straight Barbell Palms-up Wrist Curl
This workout for arms mainly focuses attention on your forearms. Since this is an arm-focused exercise, one should include at least ten reps of it in their workout routine. It is beneficial in building strength and flexibility in your wrists and forearms. With the help of this exercise, you will also be able to increase your grip strength in no time.
Directions To Follow
First Step: With your hands shoulder-width apart, grab a barbell using both hands, and your palms should face in the upward direction.
Second-Step: Your feet should be spaced a little more than shoulder-width apart. While leaning forward and placing your palms up, place your forearms on your thighs.
Third Step: Place it as low as possible while breathing in and engaging a tight grip over the barbell.
Fourth Step: Now, lift the barbell as high as possible while engaging your forearms and breathing.
The Bottom Line
The main benefit of a workout for arms is to target all three muscle groups- biceps, triceps, and forearms. They also help strengthen, tone, and build bigger arms in no time. Adding the exercises mentioned above to your regular workout routine is sure to do wonders!