5 Arm Movements for the Complete Look

Introduction

Building strong and toned arms is a common goal for many fitness enthusiasts. While there are a variety of exercises that can target the arms, it is important to choose exercises that work all the major muscle groups. In this blog post, we will go over five arm exercises that will give you a complete workout for your biceps, triceps, and forearms.

Bicep Curl/ Barbell or dumbbell

The bicep curl is a classic exercise that targets the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your palms facing forward, curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for 3 sets of 12 reps.

Tricep Dip

The tricep dip is an effective exercise that targets the triceps. To perform this exercise, find a sturdy bench or chair and sit on the edge with your hands resting on the edge of the bench behind you. With your feet flat on the ground, slowly lower your body down towards the ground, keeping your elbows close to your sides. Once your arms form a 90-degree angle, press back up to the starting position. Repeat for 3 sets of 12 reps.

Hammer Curl

The hammer curl is a variation of the bicep curl that targets the forearm muscles as well as the biceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your palms facing each other, curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for 3 sets of 12 reps.

Overhead Tricep Extension

The overhead tricep extension is another effective exercise for targeting the triceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell with both hands. Raise the dumbbell over your head, keeping your elbows close to your ears. Slowly lower the dumbbell behind your head, bending your elbows to a 90-degree angle. Pause briefly, then press the dumbbell back up to the starting position. Repeat for 3 sets of 12 reps.

Reverse Curl

The reverse curl is a forearm exercise that targets the brachioradialis muscle. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your palms facing down, curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position. Repeat for 3 sets of 12 reps.

Conclusion

Incorporating these five exercises into your arm workout routine will help you develop strong and toned arms. Remember to start with a weight that is challenging but manageable, and gradually increase the weight as you get stronger. By consistently performing these exercises with good form, you will see improvements in your arm strength and overall fitness.