Are you looking at building some bigger, better arms to show off for summer? Continue reading to see the best arm exercises to do that will shape and tone your biceps and triceps to look great and make you feel greater. With this arm workout, you’ll be guaranteed results in no time.
If you’re looking at building your arms, you should aim to add in some volume when working out. Try to train your arms 2-3 times a week, while remembering to equally split bicep and tricep moves into these workouts. In the pursuit for bigger arms, a lot of people often neglect their triceps, so remember to integrate both into your workouts.
Note: while this list involves using a barbell or dumbell for the workouts, you can also supplement a band into your workouts.
Triceps:
Skull crusher:
What a name. You do this movement by lying down and holding a barbell or two dumbbells over your chest. Bend your elbows to lower the weight towards your face. You should feel a stretch in your triceps. Keeping your elbows facing the ceiling the whole time, extend your elbows back up again.
Dips:
The classic body-weight move. Simple and effective. Using dip bars or putting your palms on a flat surface like a chair, you lower your body until your arms are parallel to the floor. Extending your elbows, push your arms up again.
Tricep pushdown:
Standing up, hold your weight behind your head. Start with your arms stretched out long, then slowly extend the weight behind your head towards the floor. From there, extend the weight up again.
Biceps:
Barbell bicep curl:
Holding the weights in your hands, with your palms facing the ceiling. Pull the barbell up towards your shoulders and you feel your biceps being stretched. Lower down again slowly and repeat.
Dumbbell hammer curl:
Hold two dumbbells in each hand. Palms facing inwards, lift the weight towards your shoulders. Similar to the bicep curl, yet this stretches the longer muscle in your bicep.
Chin-up:
A compound move, but perfect to blast your biceps. With your palms facing towards you, hold onto a hanging bar. Pull yourself up until your chin is in line with the bar, pause for a second then let your body dip down again. You should feel your biceps being stretched every time you pull yourself up.
And there you have it: a few arm-busting moves to blast those arms for summer! Try to integrate a few of these exercises into your workout routine every week and you will definitely be able to see the change in no time.
Why not have a browse at some of the kit we offer that can accompany you in your workouts, for both men and women.
Common questions:
What is the best exercise for arms?
Answer: There is no best exercise. So long as you are working out your arms 2-3 times a week, you should see results in no time.
How can I build my arms in two weeks?
Answer: Volume, consistency and refueling are key to building muscle fast. While two weeks may be too short a period to see big results, if you remain consistent, you will shape your arms quickly.
How can I shape my arms fast?
Answer: As mentioned in the previous question, if you remain consistent, eat well and train hard, the results will come.