Workouts should really be tailored to the individual themselves and the goal they have with their training. However, as a guide this will help with arm movement and strength. Arm exercises are aimed to develop grip strength and forearm tone, it should also target the biceps and the triceps. The frequency and intensity at which to do these exercises really depends on your overall goal. The fact that you have chosen a workout dedicated to arms likely means you are aiming for size or tone - so completing this workout once a week should help with the latter! However, if Hypertrophy is what you are aiming for, then try and hit this muscle group at least twice a week.
1.) Incline curl
Equipment Needed: Incline bench and 2 dumbbells
How to complete: Sit with your back against the bench and let your arms hang either side of the bench, holding your desired weights with a hammer grip. Pull the hands towards the shoulders, turning your palms up through the curl. Once at the top of the curl lower your hands back to the starting position - this should take at least twice as long as the first phase of the exercise. The slower you lower, the more beneficial muscle changes will occur.
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2.) Triceps pull downs
Equipment Needed: Cable machine and bar attachment
How to complete: If you have an EZ style bar use this instead as you can hit different heads of the Triceps muscles. Set the cable pulley high and select a desired weight. Keeping your palms up, grab the widest parts of the bar and keep your elbow pointed towards the floor. The only joint that moves should be the elbow as you straighten the arms - after this, allow the cable to pull your hands back towards the pulley slowly. Try moving the hands narrower to hit the medial head of the triceps muscle. If you are really looking to grow and exhaust an energy system use this exercise in a drop set.
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3.) Twist and Curl
Equipment Needed: 2 dumbbells
How to complete: Start with hands hanging by your sides holding the dumbbells palms facing in, pull the hands towards the shoulders gripping the weights firmly. As the elbow gets to 90 degrees stop the curl and twist the palms down then up trying to keep your elbows by your side, after this, continue the curl. Repeat this hand twist as the hands are returning to the starting position, stopping at 90 degrees on the way down. This twist uses the forearm and also the biceps through the transverse plane. You should really feel a burn!!!
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4.) Seated / Standing curl, press and extension
Equipment Needed: Bench, box or ball (if seated) and 2 dumbbells
How to complete: Start with hands hanging by your sides holding the dumbbells palms facing backwards, pull the hands towards the shoulders gripping the weights firmly. As the weights hit the top of the curl nearing the shoulders, begin to press the weights overhead. This will change the working muscles from bicep to triceps - note you will also get some shoulders working here. At the top of the shoulder press fix the upper arm above the head and allow the forearms to lower behind the head as you bend the elbows. As the weights near the neck begin to straighten the arms back above the head, then lower the weights to the shoulders and allow the biceps to decelerate the weights back to the starting position.
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Make sure you keep proper form when completing these exercises to avoid injury. For more fitness related posts, check out my Instagram page!