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Arms are the most critical part of the body for movement and stabilization. We can hardly think of an activity without the involvement of the arms. Moreover, well-muscled arms essentially go along with well-developed shoulders.
It is, therefore, essential to ensure that the arms get their fair share into the workouts to build up the muscles.
Arms are composed of different muscles and the most important arm muscles are:
a) Biceps (biceps brachii), which rests on top of the humerus bone. It flexes the elbow and rotates the forearm.
b) Triceps (triceps brachii) helps straighten the arms.
c) Brachioradialis, which help rotate the forearm and flexes it at the elbow.
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To train for upper arms (biceps and triceps), all kinds of rep ranges may be looked into - high (15-20), moderate (8-12) and low (4-6). All the ranges have their own purpose and one might like to use all ranges in the pursuit for bigger arms.
Included below in the article is a list of most favored arms workouts which should give one the desired result.
# Push-Up
Instructions:
Step 1. Start in a plank position toes on the ground & hands shoulder width apart, fingers pointed forward.
Step 2. With your back straight, while breathing in, slowly bend your arms and lower your chest to almost ground level.
Step 3. Using your arms, raise yourself to the plank position while breathing out. Repeat preferred repetitions.
Also, read 6 Explosive Home Workouts To Hit Every Muscle.
Important Tips: If holding the plank position becomes difficult, you may lower your knees to the ground.
# Wall Push-ups
Instructions:
1. Stand straight in front of a wall at about an arm length away.
2. Place your palms on the wall straight at shoulder level. Hands slightly wider than shoulder-width apart.
3. Bend elbows and bring your chest and chin close to the wall.
4. Take a deep breath, exhale and push the wall until your elbows are slightly bent and your chest and chin are away from the wall.
5. Inhale and go back to the starting position and repeat.
Important Tips: Ensure that your fingertips point upwards while placing your palm on the wall.
# Diamond Push-Up
Instructions:
1. Lie down in a high plank position.
2. Walk your hands together and let your forefingers form a triangle.
3. Keeping your core straight bend your elbows to lower your torso to do a complete push-up.
Important Tips: While lowering the core, feel the stretch on your arms.
# Plank
Instructions:
1. Lie down with your face down resting on your forearms with palms on the floor.
2. Raise yourself up on your toes and rest on your elbows.
3. Maintain your back horizontal to the floor in a straight line.
4. Hold the position for 30 seconds. Repeat.
Important Tips: Ensure that your mid-body does not sag.
#5 Alternating Dumbbell Curls
Instructions :
1. Stand with feet shoulder width apart and a dumbbell in each hand. Knees slightly bent and elbows close to the torso (palms facing the thighs).
2. While breathing out, curl the right dumbbell while rotating the palm until it is facing forward.
3. Keeping the elbows locked, lift the arm up to chest until forearm touches the biceps.
4. While breathing in, slowly bring the dumbbell back to initial position. Repeat the movement with the other hand.
Important Tips: Keep elbows locked throughout the exercise.
Variation: This exercise can be performed with both the hands at the same time, sitting down or without turning palms.
#6 Alternating Hammer Curls
Instructions:
1. Stand with feet shoulder width apart and a dumbbell in each hand. Knees slightly bent and elbows close to the torso (palms facing each other).
2. While breathing out, curl the right dumbbell and lift arm upto chest until the forearm touches the biceps.
3. Squeeze the biceps at the top and while inhaling, slowly bring back the dumbbell to the initial position. Repeat the movement with the other hand.
Important Tips: Keep elbows locked and do not turn wrists during the exercise.
Variation: This exercise can be performed with both the hands at the same time, sitting down.
#7 Concentration Curls
Instructions:
1. Sit down on a flat bench with legs spread and knees bent. Pick up the dumbbell with right arm positioning the back of upper arm on the top of inner thigh. Palm should be facing forward away from the thigh.
2. While breathing out, curl the right dumbbell & lift arm until dumbbell is at shoulder level. Squeeze the biceps at the top.
3. While breathing in, slowly bring the dumbbell back to initial position. Repeat as recommended. Switch arms and repeat.
Important Tips: Keep control of weight, don’t drop it quickly.
Variation: This exercise can also be done with torso bent forward.
#8 Chin Up
Instructions:
1. Grab pull-up bar using closer than shoulder width grip with palms facing inward. Holding the bar with arms extended, bring back torso around 30 degrees and stick out chest.
2. While breathing out, pull upper body till the head is at the level of the pull-up bar. The pulling is to be executed primarily with biceps.
3. Hold for a second and return to the original position. Repeat.
Important Tips: Forearms should be used only for holding the bar & no other work.
Variations: Hand placement: Supinated (palms facing inward). Pronated (palm facing outward). Mixed (one palm facing outward & one palm facing Inward)
# 9 Seated Triceps Press
Instruction:
1. Sit down on a flat bench. Grasp a dumbbell with both hands & hold it overhead with arms extended and the palm of the hand facing inward.
2. While breathing in, lower the dumbbell behind the head until the forearms touch the biceps. Keep upper arms stationary & close to the head.
3. While breathing out, raise the dumbbell to the initial position. Repeat.
Instructions: Let the dumbbell pull back your arms to maintain shoulder flexion.
Variation
This exercise can be done sitting on a bench as well as standing.
#10 One-Arm Triceps Extension
Instructions:
1. Stand with feet about should width apart and hold a dumbbell with one hand. Extend the arm fully with the dumbbell over your head.
2. While breathing in, lower the dumbbell behind head until the forearm touches the biceps. Keep upper arm stationary and close to the head.
3. While breathing out, raise the dumbbell to the initial position. Repeat as recommended and then switch arms.
Important Tips: When arm is fully extended, the palm should be facing forward.
