Do you want to get fit and have toned arms? If yes, then you’ve come to the right place. This article is going to teach you how to do the best arm workouts for beginners.
Arm workouts for beginners are essential for everyone whether you’re starting out on your fitness journey or not. Not only will they help you tone your arms, but they’ll also give you better balance and coordination. Plus, arm workouts for beginners can be done at any time of day or night, so there’s really no excuse not to do them!
In this article, we’re going to show you how to do the best arm workouts for beginners. We’ll provide tips and advice on how to choose the right exercises, as well as explain the importance of repetition and rest periods. So whether you’re a beginner or an experienced exerciser, take advantage of this guide and start working your arms today!
Arm workouts are important for beginners for a number of reasons. Here are a few:
- They help to improve strength and muscle tone in the arms. This can make everyday tasks, such as lifting groceries or carrying luggage, easier.
- They can help to improve posture. Strong arms help to support the shoulders and back, which can help to prevent slouching.
- They can help to reduce the risk of injury. Strong arms are less likely to be injured during activities such as sports or lifting heavy objects.
- They can help to boost metabolism. Building muscle mass, including in the arms, can help to increase the body’s metabolic rate, which can help with weight loss.
- They can help to improve overall fitness and well-being. Arm workouts can be a great way to get started on a fitness journey and improve overall health and wellness.
- Bicep curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your elbows and curl the dumbbells up towards your shoulders. Slowly lower the dumbbell back down to the starting position.
- Triceps extensions: Stand with your feet shoulder-width apart and bend your elbows so that your forearms are parallel to the ground. Hold a dumbbell in each hand and extend your arms behind you, keeping your elbows straight. Slowly lower the dumbbell back down to the starting position.
- Shoulder press: Sit on a bench with your feet shoulder-width apart and hold a dumbbell in each hand. Bring the dumbbells up to your shoulders, with your palms facing forward. Press the dumbbells up overhead, keeping your elbows straight. Slowly lower the dumbbell back down to the starting position.
It is important to start with a light weight and gradually increase the weight as you get stronger. It is also important to use proper form to avoid injury. If you are new to arm workouts, it is a good idea to consult with a personal trainer or fitness instructor to get help with form and programming.
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benefits of arm workouts for beginners
- Improved strength and muscle tone in the arms. Arm workouts can help to build muscle mass in the arms, which can make everyday tasks, such as lifting groceries or carrying luggage, easier. Stronger arms can also improve your athletic performance, especially in sports that require arm strength, such as swimming, tennis, and baseball.
- Improved posture. Strong arms help to support the shoulders and back, which can help to prevent slouching. This can improve your overall posture and make you look and feel more confident.
- Reduced risk of injury. Strong arms are less likely to be injured during activities such as sports or lifting heavy objects. This can help to protect you from injuries such as rotator cuff tears, tennis elbow, and shoulder impingement.
- Boosted metabolism. Building muscle mass, including in the arms, can help to increase the body’s metabolic rate, which can help with weight loss. This is because muscle tissue burns more calories at rest than fat tissue.
- Improved overall fitness and well-being. Arm workouts can be a great way to get started on a fitness journey and improve overall health and well-being. They can help you to feel stronger, more confident, and more energized.
best arm workouts for beginners
# best biceps arm workouts for beginners
1. Hammer Curl
How to do it: Hold a dumbbell in each hand and stand tall. Allow your arms to dangle fully extended, elbows tucked in and palms towards your sides. Curl the dumbbells up while keeping your upper arms motionless (just your forearms should move). Contract your biceps, then stop before lowering and repeating.
2. Standing Cable Biceps Curl
How to do it: Attach a straight cable curl bar to the cable machine and place the pulley low, close to the floor. Turn to face the machine. With your palms facing up and your elbows close to your sides, grab the bar or handle. Contract your biceps by curling the cable. Lower slowly and repeatedly.
3. Barbell Biceps Curl
How to do it: Hold a barbell with a shoulder-width grip and palms facing up. As you curl the weight toward your body, keep your elbows tight to your sides.
4. Concentration Curls
How to do it: Place your feet on a flat bench. Plant your feet and spread your legs wide. Place a dumbbell in your right hand, elbow in the crease of your upper right thigh. The palm of your hand should be facing out, away from your body. Rest your left arm in front of, not on top of, your left leg, so your triceps muscle touches your inner thigh. Curl the dumbbell up after completely extending your working arm. Complete reps on one side before switching.
5. Alternating Dumbbell Biceps Curl
How to do it: Stand tall with a dumbbell in each hand, palms towards your sides. Curl one dumbbell with your palm facing you. Check that you are not utilizing momentum to lift the dumbbell. Reduce the weight and return your wrist to its starting position. In between reps, switch sides.
# best Triceps arm workouts for beginners
1. Triceps Rope Pushdown
How to do it: Attach a rope to the cable machine. Set the pulley to a high position. Grab either rope end with a neutral grip, palms facing each other. Face the machine and lean in a little. Extend your elbows and push the rope away from your body. With this technique, make sure you don’t move your shoulders—you want to isolate your triceps.
2. Bench Dips
How to do it: Turn away from the bench. Step out with your palms on the edge and your arms extended. Bend your knees and plant your feet for the most comfortable position. Extend your legs fully so that only your heels are in contact with the floor for a greater challenge. Bend your elbows and lower your body until the angle between your forearm and upper arm is slightly shy of 90°. Do not extend your elbows. Then, activate your triceps to push your torso back up.
3. Close-Hand Pushups aka Diamond Pushups
How to do it: Put yourself on all fours. Extend your legs so that you’re standing on the balls of your feet. Hands should be no more than shoulder-width apart. Lower your body as far as you possibly can. It’s ideal if your chest is almost touching the floor. Exhale, then drive yourself up with your triceps.
4. Lying EZ Bar Tricep Extensions aka Skullcrushers
How to do it: Lie on a flat bench with an overhand grip on an EZ bar. Straighten your arms above your head. Lower the bar slowly to just over your brow, keeping your elbows and upper arms straight. Engage your triceps to return the weight to the starting position. Begin with modest weights and avoid moving your elbows to help with the lift.
5. Close-Grip Bench Press
How to do it: Lie on a flat bench with your hands closer than shoulder-width apart (but not touching) and a barbell in your hands. Unrack the bar and place it across your chest. Lower the bar to the middle of your chest, keeping your elbows tucked to engage your triceps. Pause, then raise the bar again.
# best Wrist arm workouts for beginners
Overhand (Supine) Wrist Curl Over Bench
How to do it:
Option 1: Kneel in front of a flat bench while holding a barbell (or EZ curl bar) on the opposite side with your forearms resting on the bench and your wrists facing down.
Option 2: Lean forward and sit on the end or side of a bench, holding a barbell over the edge with your wrists facing down.
Curl your wrists (and the bar) up while hanging off the edge, then slowly lower the bar back down. Keep your forearms planted and control the movement with your wrists exclusively.
Underhand (Supine) Wrist Curl Over Bench
How to do it:
Option 1: Kneel in front of a flat bench while gripping a barbell (or EZ curl bar) on the opposite side of your forearms, wrists/palms facing up.
Option 2: Lean forward and sit on the end or side of a bench, holding a barbell over the edge with wrists/palms facing up.
Curl your wrists (and the bar) up while hanging off the edge, then slowly lower the bar back down. Keep your forearms planted and control the movement with your wrists exclusively.
