Incorporating various exercises into your “arm day” routine helps ensure balanced muscle development.
The right arm exercises target both the biceps and triceps for a well-rounded workout.
Keep your elbows close to your torso as you curl the weights to shoulder height.
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Lower the dumbbells back to the starting position with control.
Aim for three to four sets of six to eight reps with one minute of rest between sets.
Curl the weights while keeping your elbows stationary, then slowly lower them.
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Perform three sets of eight to 10 reps, resting for one minute between sets.
Let the cable pull your arm behind your body, then curl.
The pump is unbelievable."
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Set a cable machine to the lowest position and attach a single handle.
Stand away from the machine, hold the handle with one hand, and step forward to create tension.
Let the cable pull your arm behind your body, then curl the handle up.
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Complete three sets of 12 to 15 reps. Rest for 90 seconds between sets.
Curl the weight toward your shoulders, keeping your upper arms stationary.
Lower the weight back down slowly.
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Shoot for three sets of eight to 10 reps with one minute of rest between sets.
Start with a loaded barbell and stand with your feet hip-width apart.
Use a slight hip thrust to help lift the barbell to shoulder height.
Lower the bar slowly to maximize tension on the way down.
Complete three to four sets of five to eight reps, resting for one minute between sets.
Attach a straight or V-bar to a high pulley on a cable machine.
Stand facing the machine and grasp the bar with an overhand grip.
Push the bar down until your arms are fully extended, then slowly return to the starting position.
Perform four sets of eight to 10 reps with one minute of rest between sets.
This is where the cable overhead extension shines.
Stand with your back to the machine and hold the rope with both hands, extending your arms overhead.
Keeping your elbows close to your head, extend your arms, then slowly return to the starting position.
Aim for three sets of 12 to 15 reps. Rest for 90 seconds between sets.
Lie on a bench while holding an EZ bar above your chest with your hands tightly together.
Perform three sets of 10 to 12 reps, resting for one minute between sets.
Barbell Wrist Curl
“Wrist curls strengthen your forearms.
Between your wrist and elbow lie a host of many small muscles, each with their unique functions.
In practical terms, you should include at least one wrist curl and wrist extension movement each week.
The barbell wrist curl shines here for its simplicity,” says Dickson.
Sit on a bench holding a barbell with an underhand grip, resting your forearms on your thighs.
Let the barbell roll down your fingertips, then curl it back up using your wrists.
Extend your wrist to lift the weight, then slowly lower it.
Aim for four sets of 15 to 20 reps, resting for 90 seconds between sets.
“However, you should include a bit of finger-specific work as well.
Stand holding a weight plate with your fingers pinched around the rim.
Hold the plate for as long as possible to build finger and grip strength.
Rest for one minute between rounds.
Do three to four rounds of 30-second holds.
Rest for one minute between rounds.
