Building bigger arms is not rocket science. But finding the best arm workouts will take proper execution of the right exercises. Read on to learn more!
You cannot expect your arm muscles to ever develop if you’re not training them correctly. But there are also tons of different ways to train them. So how do you pick which exercises and workouts to do for the best arm workouts?
Truth is, there is not a single best way to do it. As long as you are executing exercises that target all the different areas of the muscle, maintain proper form (and of course, follow a proper nutrition plan), you will build muscle and strength.
Take this workout and plug it directly into your routine. All you will need are dumbbells for the entire workout. The best part is: you can do this workout at almost any gym or even at home if you have your own dumbbells.
Best Arm Workouts
You will do supersets for each exercise. Meaning, you will do two exercises back to back and then rest. Here are the exercises.
- Dumbbell Tricep Press Superset with Seated Hammer Curls
Starting laying back on a bench, you will hold the dumbbells with your arms straight up and palms facing together. From there you will bring the dumbbells down until your elbows are at 90 degrees. Also, make sure you are squeezing your elbows inside to target your triceps more. Do 10 reps.
Then you will sit up and do seated hammer curls. This means you will continue to keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the bicep rather than just lifting the weights up. Do 10 reps each arm.
- Dumbbell Skull-crushers Superset with Supinated Curls
First, you will lay back on the bench with the dumbbells out above your head. From there, you will keep your elbows elevated while your bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.
After that, you will go straight into supinated curls. For these, you will sit up on the bench, just like the seated hammer curls. But instead of having your wrists facing in, you will turn them forward. From there, you will continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.
- Dumbbell Overhead Extensions Superset with Concentration Curls
Here you are going to start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, you will raise the dumbbell above your head. You will lower the dumbbell back behind your head while keeping your elbows elevated. Do this for 10 reps.
After that, you will remain sitting up on the bench. You will grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, you will hang your arm with the dumbbell down between your legs. From here, you will use your leg as a wall and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.
Try this out if you’re looking for the best arm workouts, and if you like it, make sure you share it with your friends!
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