The only arm workout you need!
We know you have been working hard inside and outside the gym and this journey to learn about the right arm workout has landed you here and trust us, you won’t be disappointed.
When it comes to getting those toned arms, there are several factors you have to keep in mind. Let’s go a bit deeper and see what it really takes. When you ask this question, what you’re really asking is how to get more muscle definition and tone.
A closer look at the answer reveals two main criteria, first one is macronutrient intake and the second is the type of strength training you are doing. While the issue of macros will be taken up in a future article, here, we’ll discuss more about the kind of training you have to go through. To find out what kind of strength training is required, we looked up a research article by Dr. Michael Thomas, a Ph.D in Kinesiology from University of Central Missouri, who did an experiment to find out the effect of High Frequency vs. Low Frequency Strength Training on Lean Mass and Strength and results were shocking.
The results of the study demonstrated that both High-Frequency Training (three sets on three occasions per week) and Low-Frequency Training (nine sets, on one occasion per week) produced similar improvements in lean mass and strength so don’t fall into the trap of going into a particular style of training because your trainer said so.
Before starting with the workout, make sure you have a pair of dumbbells (~5 to 10 lbs). To get that complete arm development, you need to have a workout that engages all the 4 muscles the arm consists of i.e., Biceps, triceps, Shoulders, and Forearms. Don’t worry, we’ve got you covered. Ready? Let’s start!
The Ultimate Arm Building Kit
Biceps Curl
Targets: biceps, forearms
- Stand with feet hip-width, tailbone tucked, holding dumbbells by sides with palms forward.
- Lift weight up to shoulder, squeezing biceps. Lower slowly back to start.
- Do 25 reps (10 full reps, 5 reps lowering halfway, and 10 more full reps).
Triceps 1 1/2 Overhead Extension
Targets: triceps
- Stand with feet hip-width apart, holding a dumbbell in each hand overhead, biceps by ears. Press the weights together.
- Lower dumbbells behind head, elbows pointing toward the ceiling.
- Lift weights halfway up, until forearms and triceps form a 90-degree bend.
- Lower weights back down behind head, then lift weights overhead to return to starting position.
- Repeat for 1 minute.
Half Moon Rotation
Targets: shoulders, biceps, triceps
- Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
- Rotate thumbs back until palms face up.
- Rotate thumbs forward.
- Do 30 reps, keeping arms lifted.
Shoulder press
Targets: shoulders, triceps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend elbows, bringing hands to shoulders, palms facing forward.
- Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.
- Do 20 reps
Hammer Curl
Targets: forearms, biceps
- Start standing with dumbbells in hand, palms facing in.
- Soften knees, tuck tailbone, and keep core tight while raising the top of the dumbbell to shoulder, squeezing biceps. Lower to start.
- Do 3 sets of 20 reps (8 full reps, 8 reps going halfway down, and 4 more full reps).
Arm Circles
Targets: shoulders, back, triceps, biceps
- Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
- Keeping shoulders down, do 20 small backward circles.
- Switch directions; do 20 forward circles.
