Having strong, toned arms is every fitness enthusiast’s dream, but it’s not always easy to work on them when you have other parts of your body to focus on as well. That’s why it’s important to develop an exercise that can help you build arm strength in the gym, so you can get leaner and stronger at the same time. Here are 5 exercises that are great for building arm strength.
Deadlifts
This exercise is not just great for building arm strength, but overall body strength as well. Stand in front of a barbell with your feet hip-width apart. Bend over at your hips and grab hold of the barbell, extending your arms and keeping your back straight.
Then, without rounding or arching your back, lift a barbell from the floor by extending through your hips and knees until standing upright with a barbell at waist level. Squeeze shoulder blades together and keep your arms straight throughout the exercises. Slowly lower weight back down to starting position.
Complete eight reps before switching sides (each side is considered one rep). If you can’t maintain control during movement, use a lighter weight until you’re comfortable enough to handle heavier weights. It’s important to perform both sides evenly so that you don’t injure yourself. Avoid using your back muscles blaze to pull the weight up; they should only be used to stabilize the upper body while moving the load with your legs and hips.
Aim for three sets of eight repetitions per day, two days per week on nonconsecutive days. Increase resistance once the form is perfect typically when you can complete 15 reps easily and then add another set per workout once you’ve reached that point again.
Aim for three sets of 10 repetitions each day, four days per week on nonconsecutive days. Add more resistance once the form is perfect typically when you can complete 12 reps easily and then add another set per workout once you’ve reached that point again.
Bent-Over Row
To perform a bent-over row, first stand with your feet shoulder-width apart. Lean forward from your hips until your upper body is parallel with the floor. Grasp a dumbbell using an overhand grip and let it hang down between your legs (1). Draw it up along your torso as you squeeze your shoulder blades together, lifting both arms upward at an angle that places tension on your arm muscles (2). Exhale as you pull up through a count of five. Inhale as you lower through a count of five (3). Repeat 10 times before switching arms. This exercises can also be performed with one arm at a time if needed or desired.
Barbell Bicep Curls
If you need a do-anywhere move that requires nothing more than a single weight or machine, look no further than barbell bicep curls. Stand with your feet shoulder-width apart, holding one end of a barbell with both hands (A). Slowly raise it until your arms are fully extended above your head (B), then slowly lower it back down. Do three sets of 10 to 15 reps on each arm twice per week. When you’re finished, rest for 30 seconds and repeat twice more for an upper-body workout that takes less than 20 minutes from start to finish.
Dumbbell Hammer Curls
To perform a dumbbell hammer curl, hold a dumbbell in each hand. Keep your palms facing toward you as you bend at your elbow and bring one of the weights up toward your shoulder. Pause for a second, then slowly lower it back down to starting position. Try doing 3 sets of 10 repetitions for each arm for best results.
Plank Oblique Raises
Lie face down with your forearms on a bench at shoulder height, palms facing toward you. Hold yourself up on your toes and elbows. This is your starting position. Curl both forearms up to 90 degrees as you breathe out and hold them there for a second as you squeeze your triceps. Slowly lower both arms back down until they reach their original starting position as you breathe in. That’s one rep. Do 12 reps for three sets with 30 seconds of rest between each set, concentrating on squeezing and contracting your arm Musclesblaze throughout each repetition.