Your needs are simple, we get it — you want to look good in a T-shirt and want to fill out a dress shirt without choosing a smaller size. Who doesn't? But, despite your best efforts, your arms and upper body aren't growing at the rate you want them to. Even if you're hitting workouts on the daily, your efforts may not be enough, or your schedule can't allow for an Arnie-style high volume training style. Sound familiar? Look no further, MH brings you the best arm exercises with weights which deliver an arm pump like nothing else.
What Is a Good Arm Workout with Weights?
Whatever your reason, we're here to mix-up your go-to arm workout with a targeted circuit that requires little equipment and delivers maximum results, from your wrists to your shoulders. Your mission, should you accept, is to work through each exercise with little rest in between. At the end of exercise six, rest for two minutes before going again. Depending on ability, aim for 2-3 rounds. Your personal arms race starts now.
Bicep Curls x 8-12 reps
- Start standing tall with an underhand grip and the dumbbells hanging in front of you with your arms extended.
- Keep the elbows close to the waist and curl the dumbbells up towards your collarbone.
- Squeeze your biceps and slowly return the weights to their starting position.
Incline Tricep Extension x 8-12 reps
- Set a bench to roughly 45 degrees and take the dumbbell overhead.
- Bend the elbows so the dumbbells travel behind your head with the elbows kept high and in line with your shoulders.
- Extend the arms so that the dumbbells return to their original position.
Strict Press x 8-12 reps
- Begin standing with the dumbbells at your shoulders and the palms facing inwards.
- With your core locked, press the dumbbells directly overhead.
- Return the weights under control back to the beginning position ready to repeat.
Hammer Curl x 10-20 reps
- Hold a dumbbell in each hand, letting your arms hang by your sides.
- Keep your back straight and curl the weights up until your thumbs are near your shoulders.
- Squeeze, then lower. Now rotate your wrists so your palms face backwards and curl again on the opposite side.
Overhead Tricep Extension x 10-15 reps
- Begin standing with one dumbbell overhead and both palms clasping one end of the dumbbell.
- With your elbows close, bend them so that the dumbbell travels behind your head.
- Extend the dumbbell back to the beginning position.
Lateral Raises x 10-15 reps
- Grab some moderately light dumbbells that you don't struggle to lift. Hold them next to your sides, with a slight bend at your elbow.
- Stand with your feet shoulder-width apart and squeeze your core, bending your elbows.
- Raise your arms straight out to your sides, maintaining your elbow position, until they reach shoulder height. Your body should look like the letter t, or a cross.
- Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position.
Comments
Post a Comment