It is challenging to know where to start when beginning strength training, particularly in case of an arm day workout. The goal of an arm workout routine for beginners is to build strength in the arms. However, a beginner must remember that an arm workout should be lean and uncomplicated. It should also include direct arm work, such as barbell exercises. This is important because the arm muscles are crucial in strength sports. It’s also important to remember that an arm workout should complement your primary training. As you become more advanced, you can incorporate more volume and intensity into your arm workouts. This article will provide you with 10 different workout exercises for beginners that you can do to get strong, toned arms.
The 12 Best Arm Workouts for Beginners
A good but simple arm workout routine for the beginners can emphasize moderate loads and moderate repetitions. It should also focus on muscular hypertrophy and muscular endurance. The exercises should be performed with correct form, technique, and posture. There are several exercises you can incorporate into your arm workout routine, and you should be able to find one that suits your preferences and goals.
Here are the 10 best arm workout routines is for beginners:
1. Bicep Curls
In addition to working the forearm muscles, a good arm workout routine can target the biceps.
How to do it: To do a bicep curl, stand with your feet shoulder-width apart and your arms at your sides. holding a dumbbell in each hand. Slowly curl the weights up to your shoulders, and then lower them back down. You should aim for two to three sets of ten to twelve repetitions during these exercises
2. Zottman Curl
Another proven arm exercise for beginners is the Zottman curl, which focuses on the bicep.
How to do it: This exercise requires you to stand upright and hold dumbbells at arm’s length. Your palms should be facing up. As you contract the bicep, rotate your wrist while keeping your palms facing upward. Repeat the exercise until the arm is at shoulder height.
3. Dumbbell Curl
A dumbbell curl is another exercise that targets the biceps.
How to do it: For this exercise, you need to stand with your back against a wall. Your shoulders should be in contact with the wall and your upper back and tailbone. Your elbows should be bent 90 degrees, and you should be able to reach a stretch without straining the shoulder joint. Repeat this exercise for three sets, each consisting of ten to twelve repetitions.
4. Dips
Another exercise to focus on your triceps is dips. This exercise requires a stable surface such as a bench or chair.
How to do it: To do a dip, start by sitting on the edge of a chair or bench with your hands shoulder-width apart and your feet on the ground. Slowly lower your body down until your elbows are at a 90-degree angle, and then push back up to the starting position. This will ensure that your arms stay in the proper position while you perform dips.
Tip: Try varying your hand placements during the exercise to increase the difficulty level. If you’re having trouble keeping your hands in place, try using a band under your foot and your elbows at the sides. Try holding the position for a few extra seconds before lowering them to the starting position.
5. Tricep Extensions
How to do it: First, stand with your feet shoulder-width apart and your arms at your sides. holding a dumbbell in each hand. Bend your elbows and bring the weights up to your chest. Slowly extend your arms back to the starting position.
6. Pushups
Push-ups are ideal for overall upper body workout, but they’re also great for working the arms.
How to do it: Start in a plank position with your hands on the ground shoulder-width apart and your feet on the ground hip-width apart. Slowly lower your body down to the ground, and then push back up to the starting position.
7. Pull-ups
Pull-ups are a great way to work your back and arms. To do a pull-up, grab a pull-up bar with your hands shoulder-width apart and your palms facing away from you. Hang from the bar with your arms straight and your feet off the ground. Slowly pull your body up to the bar, and then lower back down.
8. Tricep kickback
The eighth arm workout routine for beginners is the tricep kickback. This exercise works the triceps, which are the muscles on the back of the upper arm. To do this exercise, you’ll need a dumbbell or a can of soup.
How to do it: Stand with your feet shoulder-width apart and bend forward at the waist. Hold the dumbbell in your right hand and extend your elbow behind you. Return to the starting position and repeat. Do 10-12 repetitions, then switch arms and repeat.
9. Push Press
Push presses are a great way to work your arms, shoulders, and legs.
How to do it: First, start in a standing position with your feet shoulder-width apart and your arms at your sides. holding a dumbbell in each hand. Bend your knees and dip down into a quarter squat, and then explosively press the weights overhead.
10. Chest press
The 10th arm workout routine for beginners is the chest press. This exercise works the chest, which is the muscle on the front of the body. To do this exercise, you’ll need a dumbbell or a can of soup.
How to do it: Lie on your back on a flat surface with your feet flat on the ground. Hold the dumbbell in your right hand and press it up overhead. Lower it back down and repeat. Do 10-12 repetitions, then switch arms and repeat.
11. Bent-over Row
Bent-over rows are one of the easiest ways to work your back and arms.
How to do it: Start by standing with your feet shoulder-width apart and your arms at your sides. Bend forward at the waist and grab a dumbbell in each hand. From here, row the weights up to your chest, and then lower them back down.
12. Hammer curl:
The hammer curl is an excellent workout for targeting both your biceps and forearm muscles.
How to do it: Start by holding the dumbbells at your sides with your palms facing your thighs. Curl the dumbbells up, keeping your elbows close to your body. Be sure to keep your core engaged and your back straight as you curl the weights up.
Bonus
You can also try to mix up volume and intensity in your arm workout routine. Mix advanced training techniques and repetitions during a workout to build strength and develop your arms. For example, you can perform rows and pull-ups. Both of these exercises build biceps. Use a weight that will allow you to complete 8 to 10 repetitions and return to the starting position after a rest period.
Initiating these arm workouts into your routine and you will see a difference in no time!
FAQs about arm workout
1. How often should I workout my arms?
Ans:- Most experts recommend working out your arms two to three times per week.
2. What are the some good arm exercises for beginners?
Ans:- Some good arm exercises for beginners include biceps curls, triceps dips, and shoulder presses.
3. What are some common mistakes people make when working out their arms?
Ans:- One common mistake is using too much weight. This can lead to injuries and decreased results. It is important to use a weight that is challenging, but not too heavy. Another mistake is not using proper form. This can also lead to injuries and decreased results. It is important to focus on using proper form and technique when performing each exercise.
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