Fill your muscle-building arsenal with these bi’s and tri’s exercises and workouts
Tired of your T-shirt sleeves blowing in the wind? Well, clicking on this article is your first rep towards building bigger biceps, triceps and forearms. Each of these arm exercises hits maximum muscle fibres to spark the growth you’re after and proves any piece of kit – in the right hands and in the right arm workout – has gun-toting potential to build bigger, thicker arms.
Many people go to gyms with the purpose of getting slim and being healthy, but there are quite a few people who go to the gym to get cut. Arms are one of the main areas that they focus on, and if you are one of those people, then its important that you target exercises that will help reach your goal and not just waste time and energy.
And if you’re wondering why exactly it is that you need to know 11 arm exercises, it’s because if you want to build arms that really pop, you’ll need to hit them from a variety of angles, which is a muscle-building theory that has been confirmed by research conducted by the Department of Health Science and Human Performance at the University of Tampa, Florida.
Exercising every day improves both your physical and mental health. But how many of you go train in the gym for vanity? Don’t take this the wrong way. Doing crunches to achieve rock-hard abs or performing leg workouts for sculpted calves is a plus, but you should not forget to build muscles in your arms. The Manual – 2021 Grooming Awards – Best Body Washes
Not only do strong arms help you carry kids and heavy loads, but they are also a hallmark of fitness. While building more muscular arms is beneficial for your physique, this also shows that you are capable of taking care of yourself and your loved ones. To help you boost your confidence, we’ve gathered the best arm workouts for men in 2021 — specifically aimed at your biceps and triceps. If you want more rigorous exercises, be sure to read our roundup of the best shoulder exercises, HIIT, and ab workouts.
Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong arm tactics.
So, here are 15 effective arm workouts that are sure to bulk up those guns!
1. Pull Ups
One of the simplest forms of exercise you can do is one of the most effective to make sure you develop strong and well-defined arms. Developing the ability to pull up your own body weight will make you stronger, so if you want to become mighty as well as muscular, then pull-ups are perfect for you.
How To: Reach up and grab the bar with your arms around shoulder width apart and palms facing outward also known as an overhand grip. Start by hanging from the bar with your arms extended in a neutral position. Keeping your core tight, use your arms to lift yourself up until your chin and head reach above the bar. Pause for a second when you reach the top of the exercise and then reverse the movement to slowly lower yourself back to full extension. Be sure to lower your body in a controlled fashion to maintain good form. Repeat for the following reps. It is important to note that you should refrain from using momentum or kick your legs while trying to get over the bar. This is bad form and will end up working different muscles that you aren’t trying to focus on.
Reps: 4 – 6
Sets: 4 – 5
2. Push Ups
Push ups, similar to pull ups, train your arms to balance your whole body mass, and as we previously saw, that’s one of the best ways to bulk up muscle and make them strong as steel. Push ups are also great because they are less likely to cause injury, especially if you are just a beginner.
3. Standing Dumbbell Curls
This one is also pretty simple to do, and it will give your forearms and biceps great size and definition. All you need is a pair of dumbbells that are around 25 pounds each. You can lift them both at the same time or alternate between the two with repetitions of 10 curls on one arm at a time, 3 rounds each.
4. One-Arm Standing Dumbbell Curl
Once you’ve built some strength up from regular dumbbell curls, it’s time to move on to single-arm ones. This time, you’ll be using a dumbbell that weighs a bit more, which will force your triceps to work harder and make them stronger. But be careful, this move requires careful and slow progression.
5. One-Arm Dumbbell Rows
This exercise focuses on building up strength in your back, forearms, biceps, and triceps; and it will definitely make you feel the burn! To do this, you’ll need a flat bench that can support your weight. You need to place you left hand and knee on the bench, with your right foot on the floor. Then you need to curl the dumbbell upwards above your torso using your right hand, and then slowly extend it downwards; repeat.
6. Lying Triceps Extensions
This exercise is ideal to tone and strengthen your triceps and forearms. Here, you need to lie on your back on a flat bench and hold a barbell straight above your chest. Without shifting the position of your forearms, you then slowly lower the weight towards your head and stop when it is above your forehead. The main thing to remember while doing this exercise is to make sure that you have a strong and steady grip and that you focus on what you’re doing.
7. Alternating Incline Curls
Lie down on a bench that is set to a 60% incline. Hold the dumbbells with a neutral, steady grip with your palms facing in, and slowly contract your right bicep until it reaches chest level. Then slowly raise the weights, keeping your upper arm tight to your body and gradually rotating your palms externally so that it ends up facing the ceiling. This move is great for building up biceps.
8. Standing Shoulder Press
With this exercise, your forearms, biceps, shoulders, chest, and muscles are getting an all-in-one workout! You need to use two dumbbells, which you will curve upwards to chest level. Then you need to rotate your wrists externally and push upward in a single, fluid motion.
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