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Top 5 Arm Workouts

Learn how to do and what are the benefits of the 5 best workouts for your arms. Perform the exercises regularly to get strong, muscular arms in no time.

Do you have thin arms and want to beef them up? Do you wanna know how to perform the best exercises for getting strong arms quickly? If yes, then you’ve come to the right place. This article is gonna tell you how to build strong biceps and triceps to get muscular arms. Below are mentioned the 5 workouts for arms performing which, you can build powerful and strong arm muscles in a short period of time.

Bicep Curls:

This exercise is one of the most common arm exercises and one of the most beneficial ones as well. You should perform this regularly for improved biceps.

Bicep CurlsHow to perform:

  1. Stand straight and hold one dumbbell each in both your hands.
  2. Stretch your arms downwards and bring your elbows close to your torso.
  3. Now (without moving your arms) inhale deeply and lift the dumbbells up by curling your elbows.
  4. When your elbows get completely bent, exhale and lower your arms back to the starting position after a slight pause.
  5. Repeat the process 12 times and perform 3 sets.

Bench Dips:

An efficient workout for your triceps! Follow the below mentioned steps to perform it appropriately.

Bench DipsHow to perform:

  1. Stand a foot away from the bench and place your hands on the bench.
  2. Stretch your arms completely.
  3. Extend your legs a little forward.
  4. Now slowly lower your body by bending your elbows.
  5. When your elbows bend fully, take a minimal pause and then lift your body up and bring it back to the starting position. (It will put pressure on your triceps)
  6. This is one repetition. Perform 3 sets of 12 reps.

Pull Ups:

Pull ups have various health benefits. It improves your cardiovascular health as well as your biceps and chest muscles. It has many other advantages as well.

Pull UpsHow to perform:

  1. With both your hands, grab a pull up bar firmly with extended arms. The distance between your arms should be equal to that between your shoulders.
  2. Now lift your body up till your chin gets just above the bar.
  3. Now lower your body but make sure that your feet don’t touch the ground.
  4. Repeat this process 6 times. Perform 3 sets.

Concentration Curls:

Concentration curls are somewhat difficult to perform and put a lot of pressure on your biceps but it results in improved, strong and powerful bicep muscles.

Concentration CurlsHow to perform:

  1. Sit down on a bench with legs wide apart. Your knees should be bent and feet should be flat on the ground.
  2. Hold a dumbbell in your right hand.
  3. Place your upper (right) arm’s back in front of your right inner thigh. Keep your arms extended and make sure that there is enough space between your thighs for you to bend your arm up and down conveniently.
  4. Now lift your arm up such that your elbow bends completely and then take a slight break.
  5. Now bring your arm back to the starting position.
  6. That’s one rep. for right hand. Perform 1 set of 12 reps. and then repeat the process for left hand. Do this 3 times.

Triceps Extension:

This is another exercise for building your tricep muscles. It strengthens your triceps in quite an effective way.

Triceps Extension1How to perform:

  1. Stand straight and hold a dumbbell firmly with both your hands. Keep a distance between your feet equal to that between shoulders.
  2. Lift the dumbbell above your head and completely stretch your arms.
  3. Keep your upper arms near your head and lower the dumbbell behind your head without moving your arms.
  4. When your elbows get completely curled, bring the dumbbell back to the starting position (above your head).
  5. Repeat the process 12 times and perform three sets.
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1 Comment

  1. David Reed says:

    It is really a fantastic post & nice info. Thanks for sharing.

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