Bodybuilding Workout for Arms to Keep more Grasp more Tasks
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.
Lying Triceps Extension
After giving strength to your biceps and forearms, let’s do something about your triceps. Your triceps need also proper workout so you can have a sturdy grip. So, learning the lying tricep extension will give your triceps the stamina you need for daily activities.
Your starting position with this exercise is lying on a flat bench with your feet on the floor. Make sure you will be assisted by the gym instructor to hand you a dumbbell, barbell, or any hand equipment with weights that can give you a good grip. Stay your lying position on the bench when holding the bar. In this position, your triceps will have more tension than holding the bars to the floor. Make your elbows reach the 90-degree angle to extend back to your starting position.
Another exercise for your triceps is the bench press. You can use barbells and dumbbells to give form to your upper body. Having said that, the bench press is also used to strengthen your chest and arm muscles. So here is how you can achieve the perfect bodybuilding workout for arms.
Your starting point is lying on the bench of the smith machine, wherein the pad is between the rack that holds the bar. Your feet should be flat on the floor and 1 foot wide apart. Extend your arms upward to keep the bar with your thumbs outside of your closed fist. Grasp the bar tightly and remove slowly from the rack.
Your elbows should be locked out before lowering the bar to your middle chest. Make sure you will follow the path of the smith machine and avoid the arc movement. Then you can raise the bar, pushing it upward. Aim for the same spot when you brought down the bar. Return the bar and repeat the bench press for 3 sets and 10 repetitions as recommended. To finish, make sure that you already placed the bar on the rack for locked out position before you will take the rest. You can also do an overhead press.
Doing the Deadlift
The deadlift is the most common and versatile exercise for bodybuilding workout. Aside from legs, you can do deadlifts to strengthen your muscles in your arms. It is not a shortcut, though. What we are trying to emphasize here is that deadlift is essential to bodybuilding workout for arms, legs, and other primary muscle groups that we need to build.
You can perform deadlifts by using a barbell with lightweight for beginners. To start the position, make your knees in a bent position like squat and keep your back straight. Make sure you stand in an upright position holding the barbell. Then as you hold the bar, let your movement like sliding the bar while going up and down along the front of your legs. Give a rest when the bar is in your thigh level. Avoid your back to bend backward while getting your shoulders in a straight position. Make sure that while lowering the bar to the floor, your back is straight throughout the routine.
Thoughts to Ponder:
Doing the bodybuilding workout for arms has many alternatives, aside from what have we discussed earlier in this article. But they are the most useful and practical exercises that you can do from home or in training facilities. You can have the modifications as long as you seek advice from your trainer.
While doing each exercise, you need to have proper breathing. Breathing is vital as appropriate pacing in your workout. Also, you will need to follow the recommended sets and repetitions to each exercise.
When doing exercises, either at home or your local fitness centers, you should always be in proper workout attire. The perfect attire when doing your workouts will be the following: sports shoes, preferably those cross-training ones, dry-fit or sweatshirts and gym shorts for men.
Another significant thing is your workout plans depending on your capability and health status. Before getting into a workout program, you will need to prepare yourself. Getting the body shape you want cannot be achieved in a single workout or one-day exercise. You will need a routine or workout plan to have an excellent form of your muscles.
Moreover, if you want to maintain an excellent body shape that you desire, then eating the right food and doing the proper routine exercise would be the best option. Making yourself fit both mentally and physically can make a difference in your life.
To wrap up, bodybuilding workout for arms with proper skills and equipment can help you achieve your goals to have perfect and well-toned muscles.