To add size or strength to your arms, you need not require several types of equipment. If you have started following your exercise schedule just a few days back and are wondering what arm workouts you should try out, you should go through the list of arm workouts for beginners discussed below.
Doing arm workouts is not a laborious task. The workouts that are given below will not only help to tone our arms but will also help in strengthening and shaping other muscles at the same time. Even before you get ready to try out these workouts, you should know how healthy and strong arms are crucial for the overall health of the body.
Now you know why arm workouts are beneficial, it is time to know how to do common arm workouts for beginners.
Best arm workout exercises for beginners
Push up
It is beneficial for toning and strengthening many muscles at a time. Keep your palms flat and shoulder and hands apart. Your shoulder should be directly above your wrist and your legs should extend. Now you have to bend your elbow and your chest should be lowered on the floor. Keep your arms straight and use your palms to push.
Triceps Dip
You will need a bench or a chair for doing this exercise. You will grip the edge of the bench and will keep the legs in the front and the knees should be kept at 900. Then you will slowly lower your body using the triceps muscles and will do it until the elbows are at 900. Then you will extend your body fully.
Standing Biceps Curl
You have to hold a dumbbell in each hand and have to keep your elbows aligned with your torso. Then you have to curl the weights upwards towards the shoulder and again bring down the weights towards the hips. This is one of the simplest arm workouts for beginners.
Dumbbell overhead press
It is a must-to-do arm workout as it helps in strengthening the joints and also in improving the strength of the upper portion of the body. To do this exercise, you have to take two dumbbells in your hands and hold them at head height. Your elbows should be at 900 angles. Now, you will have to take the dumbbells above your head and extend your arms fully.
For any healthy workout regime, arm workouts are a must. Having a strong upper body not only adds an aesthetic factor but also ensures that the entire body is in optimal condition. Once you focus on your arm workouts and do them regularly, you will get amazing results and will remain stress and anxiety-free.
Hammer Curl
Stand upright with dumbbells in each hand. Allow your arms to hang down and elbows tucked in. Hold the dumbbells up in an arc for two seconds and then lower them back down for one second. Repeat this movement 8-12 times.
Triceps Rope Pushdown
Attach the rope to the pulley at the top of a cable machine. Position yourself above it, with your palms facing each other if you’re looking down from above. Flex your triceps, keeping your shoulders stable while pushing one handle down and away from the body.
Bench Dips
Stand facing away from a bench. Place your palms on its edge, arms extended, and step your feet out. For the easiest position, bend your knees and plant your feet. For a greater challenge, extend your legs full so only your heels are in contact with the floor. Lower your torso by bending your elbows until the angle between your forearm and upper arm is just shy of 90°. Don’t flare your elbows out. Then, engage your triceps to push your torso upright again. This is one of the most effective arm workout for beginners.
Preacher Curl
This is one of the most common arm workout for beginners. Press your arms and elbows so that the triceps muscle is resting on the padded arm pad. Turn your palms to face up as you grip the handles. Stimulate your biceps as you lift the handles up. Thus, as this works on your entire arm, it is a very effective form of tricep cable workout. You can follow a workout from home program to stay fit and workout according to your schedule. These trainers use a sales crm to communicate with the clients and solve their queries.
Concentration Curls
Put your right arm on a flat bench and push your left arm down. Put the dumbbell in the crease of your upper right thigh with your hand facing out. Your left arm should be touching your inner thigh, not above it. Extend the working arm fully, then curl the dumbbell up. Do 10 reps on one side, then switch
Alternating Dumbbell Biceps Curl
With this one-handed exercise, start by making a clockwise semicircle with your right hand. Next, rotate your wrist so that your palm is facing the ceiling. Keep your elbow straight throughout the exercise, and don’t apply momentum to swing the weight up. Lower it back down to the start position, and switch sides between each rep.
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Close-Hand Pushups aka Diamond Pushups
Get down on all fours. Keep your feet flexed so that you are standing with the balls of your feet. Extend your arms to shoulder-width apart and keep them close to the floor while lowering your body as much as you can. Use the muscles in your triceps to help push yourself up
Lying EZ bar tricep extensions: aka skull crushers
Lie on a flat bench holding an EZ bar with an overhand grip. Extend your arms straight above your head. Slowly lower the weight just above your forehead, keeping your elbows and upper arms straight. Engage your triceps to bring the weight back to the start. Start light with the weight, and don’t move your elbows to assist with the lift.
We hope our article on arm workout for beginners.