Arm Workouts
Bicep Curls
Bicep curls are a fundamental exercise for building bicep muscles. They involve lifting weights to target the biceps directly.
- Stand with feet shoulder-width apart.
- Hold a dumbbell in each hand with palms facing forward.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted.
- Lower the weights slowly back to the starting position.
Tricep Dips
Tricep dips are a great exercise for strengthening the triceps and shoulders.
- Find a sturdy bench or chair and sit on the edge.
- Place your hands on the edge of the bench, shoulder-width apart.
- Slide your buttocks off the bench and extend your legs in front of you.
- Lower your body by bending your elbows until your arms form a 90-degree angle.
- Push yourself back up to the starting position using your triceps.
Hammer Curls
Hammer curls target the brachialis and brachioradialis muscles in addition to the biceps.
- Stand with feet shoulder-width apart.
- Hold a dumbbell in each hand with palms facing your torso.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
- Continue to raise the weights until your biceps are fully contracted.
- Lower the weights slowly back to the starting position.
Concentration Curls
Concentration curls are excellent for isolating the biceps and building muscle strength.
- Sit on a bench with your legs spread, knees bent, and feet flat on the floor.
- Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.
- Curl the weight up towards your shoulder, keeping the rest of your body still.
- Squeeze your bicep at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
Skull Crushers
Skull crushers are a powerful exercise for isolating the triceps.
- Lie on a bench with a barbell or EZ curl bar.
- Hold the bar above your chest with your hands shoulder-width apart.
- Lower the bar towards your forehead by bending your elbows.
- Extend your arms back to the starting position while keeping your upper arms stationary.