Align your muscles from new angles!
Two of the most popular arm exercises are bicep curls and tricep extensions. These movements can be found in pretty much any upper body workout. This shouldn’t come as a big surprise, of course are two very effective is moving. That said, they’re not the only ones that work! The best moves for lean and toned arms are exercises that attack your muscles from every angle. This way you will get slim, strong and nicely toned arms!
The group of forgotten muscles
We put a lot of emphasis on biceps and triceps, but we tend to leave the forearms in the cold, so to speak. While it’s true that biceps and triceps exercises work your forearm muscles, it’s also important to include movements that do that primarily target this functional muscle group. Why? Because the forearms help you bend your elbows, move your wrists, and even reach as far as the movement of your fingers. Think of all the daily chores that you do with these body parts! A lot of, correct?
The best moves for slim and taut arms
For this arm workout, you’ll need at least a pair of medium-weight dumbbells, a timer, and a bench, chair, or sturdy coffee table. We strongly recommend having a pair of medium and heavy dumbbells available if possible. Don’t be afraid to challenge yourself!
Be sure to check out the how-to videos below to make sure you’re using the correct form for each exercise!
Warm up
End two rounds with little to no rest in between.
pushups – – 10 repetitions: This is a great way to wake up all of the muscles in your upper body!
Rows of dumbbells – – 10 repetitions: Prep the biceps and get ready for work!
Arm training
Do three rounds, resting for up to 30 seconds between each exercise.
Bench dips – – 10 repetitions: The primary muscle that is trained in this exercise is your triceps. However, this exercise also hits your chest and the front of your shoulders.
Standing hammer curl – – 10 repetitions: Hit your biceps from a different angle and exercise your forearms too!
Alternating Isometric Bicep Hold with Curl – – 20 alternating repetitions with a hold time of 5 seconds: This exercise challenges your entire biceps muscle by increasing strength and endurance.
Standing Arnold press – – 10 repetitions: Yes, The Arnold! These shoulder presses work on your biceps and upper back. Since you do them while standing, they hit your core too!
One-armed overhead triceps extension – – 10 repetitions per arm: By doing this arm by arm exercise, you can really focus on each triceps muscle!
Farmer’s Walk – – 60 seconds (use your heaviest dumbbells for this exercise): This is one of the best workouts you can do for your arms, but especially your forearms! By strengthening your forearms, tasks like carrying grocery bags will become easier than ever.
Zottman Curl – – 10 repetitions: Chances are you’ve never done this biceps exercise before, but it needs to become part of your normal routine. As you go through the movement, it will challenge every part of your biceps and forearms too!
Instructional videos
pushups
Rows of dumbbells
Bench dips
Standing hammer curl
Alternating Isometric Bicep Hold with Curl
Standing Arnold press
One-armed overhead triceps extension
Farmer’s Walk
Zottman Curl
After you’ve completed this routine, be sure to let us know what you think in the comments section below! We would also like to know what your favorite arm exercise is!
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