Bodybuilding workout for arms is challenging exercises that your biceps, triceps, and forearms need. These are the muscles that compose your arms. Therefore, giving each the appropriate time during a workout will provide you with better results!
Bodybuilding workout for arms cannot be done with exercises involving other body parts. If you have to build muscles for your arms, you have to do it for your arms alone.
So, how to gain arm muscles? Pumping your arms with weights should be consistent. Make sure you have workout plans for your arms, so you will not miss doing the workout for each of your muscle. If you do variations, you will need to follow the sets and repetitions for each exercise.
Also, you will need to consider the weights that you can lift. If you are a beginner with bodybuilding workout for arms, start with lightweights for 12 to 15 repetitions. By doing so, you will not experience muscle tear outs during your first try out. Then you can try adding weights to increase your muscle strength.
Speaking of weights, you will have to be familiar with the equipment for your arm workout. You can check free weights and machines in your fitness centers. Using free weights like barbells, dumbbells, kettlebells and bar can be used at home as well while machines like rowing, pulldown, treadmills and step machines can be used for an additional arm workout.
Now, before doing any of the exercises, you will need to prepare your body. Just do some warm-up exercises like stretching, aerobics or jogging for about 10 to 15 minutes. Then you can proceed with your bodybuilding workout for arms.
Double the bodybuilding workout for arms (Biceps, Triceps, Forearms)
Your arm workout should be balanced in your biceps, triceps, and forearms. It is essential that your arms have well-built muscles to function correctly. Bodybuilding workout for arms will enhance your muscles work both upper and lower limbs.
There are various workouts on how to build muscles in your arms. Same intensity and volume of repetitions and sets will work for your triceps, biceps, and forearms.
Make sure that your workout for your triceps and biceps have the same intensity and volume of repetitions and sets. Here is the list of the bodybuilding workouts on how to get muscles arms!
You can tone those arms of yours by using dumbbells. There are two options in arm workouts using dumbbells to perform 3 sets with 12 to 20 repetitions.
- Concentration Curl with Dumbbells
To perform the concentration curl, sit at the edge of a bench. Pick a dumbbell and bend forward a little. It is your starting position. Make sure your arms are in place to your inner thigh on the same side of your arms. Your other arm’s hand should be on your leg for balance. As you move your elbow, curl the weight as high as you can toward your upper body or to your chest level. Make a squeeze to your bicep before lowering the dumbbell to your starting position. Repeat the recommended sets before working to your other arm.
- Incline Dumbbell Curls
You will need a bench in a reclined position to start doing the incline dumbbell curl. Your starting position will be leaning your back against the pad, and your feet stay on the ground. Pick your dumbbell and curl the weights to your shoulder level. While swirling the dumbbells, maintain your back leaning to the pad. Squeeze your biceps and slowly straighten your arm. You can have one arm or both arms to do the incline dumbbell curl.
If you are doing weight lifting for some time, you can try barbell curl. Your starting position is holding a barbell with your arms extended downwards in a standing position. As you curl up the barbell towards your chest, keep your elbows to your sides. When you reach your chest, make a squeeze to your biceps. Then you can put down the weights and perform the recommended repetitions.
Palms-Up Barbell Wrist Curl over a Bench
Another workout that will help your arm to get some muscles is the palms up barbell wrist curls over the bench. This exercise enhances your muscles in your forearms. To perform, place a barbell on one side of a bench and kneel on both of your knees. Make sure your body is facing the bench, and your forearms are resting on the bench. Then get a hold your barbell to your forearms while you are leaning against the seat. Make sure your wrists are hanging at the edge. While holding the bar with your palms up, start making a curl with your wrist upwards and downwards. Keep your forearms steady while doing this. Also, You can practice this by placing your forearms over your thighs, and your wrist is hanging at the edge of your knees. At this scenario, you can use dumbbells in placement for the barbell.