We are often told that 30 minutes of physical activity, exercise or workout is essential to our overall health. This is because physical activities increase our energy and make us feel more energetic. Our daily workouts should include activities like cardio, strength or weight training and stretches to lead an active and healthy life.

Most people enter the gym with a specific goal, such as increased fitness, weight loss, weight gain and muscle building. Whatever the goals, one should focus on arm workouts. Arm workout makes you feel strong and confident along with making your arms attractive.

Check out these nine powerful exercises for optimal hand development. Incorporate these exercises into your workout regime and improve the size, strength and stamina of your arms.

#1 Incline Dumbbell Curl

Incline Dumbbell Curl

The incline dumbbell curl is highly recommended for those looking to develop their biceps. It targets your biceps brachii and activates the biceps like any other exercise.

How to do Dumbbell Workout:

  • Lie on a bench inclined at an angle of 45-60 degrees
  • keep your back straight on the bench
  • Hold a dumbbell in each hand and slowly lower them to shoulder level
  • Squeeze your biceps and hold for a second
  • Slowly lower the dumbbells to the starting position and repeat

Number of sets and reps:

Twice a week, do 2-3 sets of 10-15 reps

benefits:

  • Activates the biceps muscles
  • Extends the long head of the biceps
  • Great for building biceps peaks

#2 Lying Barbell Extension

Lying Barbell Extension:

The lying barbell extension is one of the best exercises to do while building muscle and strength in all ends of the triceps.

Barbell Extension Lying Method:

  • Lie on a flat bench with knees bent and feet on the floor
  • Grab a barbell with a close overhand grip and hold it over the head
  • Keeping the upper arm intact, bend the elbows and lower the barbell over the forehead
  • Hold the position for one second and lift the barbell back to the starting position, and repeat

Number of sets and reps:

Do 2-3 sets of 10-15 reps twice a week.

benefits:

  • Builds muscle and strengthens triceps
  • Corrects imbalance in triceps

#3 Barbell Biceps Curl

barbell biceps curl

Barbell biceps curls are one of the most common arm exercises for bodybuilding and fitness.

How to do Barbell Biceps Curl:

  • Choose Your Barbell Weight
  • Stand straight with your chest up and feet shoulder-width apart
  • Grab the Barbell Using an Underhand Grip
  • Keep your elbows strong and your back straight
  • Slowly turn the bar towards your shoulder
  • Squeeze your biceps and hold for a second
  • Slowly lower the bar to the starting position and repeat

Number of sets and reps:

Do 2 – 3 sets of 10-15 reps twice a week.

benefits:

  • strengthens the arms
  • Improves grip and strength of the forearm

#4 Dumbbell Hammer Curl

Dumbbell Hammer Curl

The Dumbbell Hammer Curl is another widely known exercise for your arms.

How to Do the Dumbbell Hammer Curl:

  • Stand straight with your chest up and feet shoulder-width apart
  • Grab a dumbbell in each hand with a neutral grip and slowly rotate them up to your shoulder level.
  • Squeeze your biceps and hold for a second
  • Slowly lower the dumbbells to the starting position and repeat

Number of sets and reps:

Do 2-3 sets of 10-15 reps twice a week.

benefits:

  • Increases weapon power
  • Focuses on the brachioradialis muscle
  • Improves wrist stability and grip

#5 Bench Dips

bend dips

Bench dips can do wonders for your triceps muscles. They are simple to do and are versatile.

How to Bench Dips:

  • sit on the edge of a bench or bed with your hands next to your thighs
  • Extend your legs in such a way that you are hanging with only the support of the outstretched arm
  • Make sure your elbows are close and straight to the body
  • Slowly lower your body by bending the elbows
  • Hold for a second in the down position and push back to the starting position

Number of sets and reps:

Twice a week, do 2 – 3 sets of 10-15 reps.

benefits:

  • Increases triceps strength and size
  • no tools needed

#6 Cable Push Down

cable push down

Also known as triceps pushdown. It works great for the lateral, medial and long heads of the triceps.

How to do Cable Push Down:

  • Stand straight with your feet shoulder-width apart
  • face pulley machine attached to a handle
  • Grab the handle with an overhand grip
  • Push the handle down until it touches your thighs
  • Squeeze your triceps at the bottom of the move and hold for a second
  • Slowly return to the starting position and repeat

Number of sets and reps:

Do 2-3 sets of 10-15 reps twice a week.

benefits:

  • Increases triceps strength and size

#7 Barbell Wrist Curls

barbell wrist curl

A great exercise that strengthens your forearm muscles and wrists.

How to do the Barbell Wrist Curl:

  • sit on a bench or chair
  • Grab a barbell with an underhand grip and rest your forearms on your thighs
  • Curl the Barbell Using Your Wrist
  • Slowly bring wrist back to starting position and repeat

Number of sets and reps:

Do 2-3 sets of 10-15 reps twice a week.

benefits:

  • targets the forearm muscles
  • Useful for improving hand grip
  • It makes your wrists stronger

#8 Standing Barbell Wrist Extension

Standing Barbell Wrist Extension

This is a great way to build muscle on the forearms. This strength training is included in most bodybuilder workout regimes, as it is the easiest way to train the wrists.

How to do a Standing Barbell Wrist Extension:

  • stand straight with a shoulder width stance
  • Grab the barbell with an overhand grip
  • Extend your wrists and turn the bar up
  • Slowly bring wrist back to starting position and repeat

Number of sets and reps:

Do 2-3 sets of 10-15 reps twice a week.

benefits:

  • targets the forearm muscles
  • Useful for improving hand grip
  • It makes your wrists stronger

#9 Close Grip Pull-Ups

Close Grip Pull-ups:

As the word suggests, activate your arms with your own body weight. Using the strength of your arms, bring your entire body up to the bar. You can completely improve and strengthen your muscles in the arms and upper body.

How to do Close Grip Pull-Ups:

  • stand under the pull-up bar
  • Take a close underhand grip and suspend from the bar
  • Pull your body up to the bar.
  • Slowly bring the body to the starting position and repeat

Number of sets and reps:

Do 2-3 sets of 6-12 repetitions twice a week.

benefits:

  • Builds biceps, lats and shoulder muscles
  • increases grip strength

summary

Once you start focusing on arms training, you’ll be amazed at how easily your other upper body exercises are performed. In addition to the physical benefits, arm workouts can also help fight stress and anxiety. So, make sure you have a complete fitness regime in place to enhance your quality of life.

Comment: Consult your doctor or physician before starting any type of fitness program. Also, the reps and sets suggested in this article may vary from person to person. So do workouts as per the advice of your fitness coach.

Frequently Asked Questions (FAQs)

Q. How to tone the arms faster?

A. You can get toned arms in just a few weeks by exercising regularly, using these above-mentioned exercises.

Q. What are the benefits of arm workouts?

There are many benefits of an arm workout. It protects bones, supports other exercises, reduces the risk of injury, improves posture, enhances heart health and reduces stress levels.

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