Numerous muscle-building arm exercises will help rid your arms of excess fat and get you on your way to toned, sculpted arms. Strength training is the most effective method of building and maintaining strong, muscular arms. Strive to perform arm strength-training exercises twice a week for tank-top ready arms.
Dumbbell Biceps Exercises
Dumbbells are used to strengthen multiple muscle groups in the body, including the biceps. Most dumbbell biceps exercises can be performed either with both arms at the same time or by alternating arms. To start your arm-strengthening workout, perform three sets of 10 repetitions of biceps curls, hammer curls, inclined biceps curls and concentration curls. Be sure to allow 30 to 60 seconds of rest between sets.
Dumbbell Triceps Exercises
Several triceps exercises are also possible with dumbbells. After performing your dumbbell biceps exercise, begin your triceps workout with triceps kickbacks. Be sure to keep your back straight as you bend at the waist to perform this exercise. Move on to triceps extensions, in which you may choose to hold a dumbbell in each hand or grab both hands around one dumbbell. Be careful not to let the dumbbell hit the back of your head while performing this exercise. Perform three sets of 10 repetitions of each dumbbell triceps exercise.
Body-Weight Resistance Arm Exercises
Pushups are an ideal method for strengthening both arms and shoulders. The traditional pushup, in which the balls of your feet and palms are the only parts of your body touching the floor, may be too advanced for many people. If this is the case, perform modified pushups in which you rest your knees on the floor for the duration of the exercise.
Pullups are another efficient body-weight arm exercise. If you don't have a pullup bar, prop open a sturdy door in your home and grasp the top of the door to complete your sets. Perform three sets of 10 repetitions of pullups and either version of pushups.
Forearms
Often, the forearms are forgotten during an arm-strengthening workout. To give your full arm tone and definition, perform two to three forearm-strengthening exercises during your arm workout. Reverse preacher curls work the top of your lower arm. Perform this exercise like a traditional preacher curl, except grasp the dumbbells or barbell with your palm facing the floor.
Wrist curls are also effective forearm-strengthening exercises. This exercise may be performed with a barbell or with dumbbells. Perform two variations of this exercise with your palms facing up and down to work the tops and bottoms of your lower arms. You may stand to perform this exercise or sit with your forearms resting on your thighs. Perform three sets of 10 repetitions of each forearm exercise.
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