Great arm workouts can target the biceps or blast the forearms, but, by and far, when you are talking about toning the arms, you are most likely talking about triceps, biceps, triceps, and shoulder. By following a list of unique exercises and routines, anyone can have success taming their pythons in a hurry.
And, according to Fitness Magazine, all you need is ten total exercises, and, if you follow them in order, you’ll have ripped arms and shoulders in no time flat. Specifically, we are talking are talking about Dumbbell Curls, Forearm Planks, Chair Dips, the Cobra, Pullovers, workout with stability balls, and more.
So, read on, as will learn how to quickly build and tone lean muscle in your arms and revisit your old friends the Brachialis, Brachioradialis, each “brachii,” and more.
The 10 Best Arm Workout Exercises
To start things off, we’ll break out some classic arm exercises, which are often well known for blasting full-extended biceps. And, when you focus on working a muscle a position of extension, you are moving and exercising it when it is under maximum strain.
While this is great for muscle-sculpting workouts, just be sure to warm up, stretch, and drink plenty of water before you dive in. These steps are essential as a muscle tear, or pull can slow down your workout in a hurry.
1. In And Out Bicep Curl
That said, let’s start this arm workout off right, with a classic curl routine because it stresses both heads of the biceps muscle group by utilizing varying grip positions on weights. For this exercise, you should be standing and holding a dumbbell in each hand, with your elbows at your sides and your palms facing away from you.
Keeping your elbows tucked, try to curl the weights toward you, and be concise with your movements. Throughout your rep, you should work on closing your shoulder blades as much as possible and try to alternate your grip with each rep for maximum muscle-blasting impact.
2. Full Supination Concentration Curl
Next, continue with your curls to help to build and reinforce definition and tone. The is an alternative to the standard curl that focuses on the peak contraction of the bicep during the workout, helping to define and tone it in no time.
To perform this one, stand, with a dumbbell in each hand, your elbows resting at your sides, and your palms pointing toward you. Now curl the weight up toward your shoulder, remember to squeeze your shoulder blades together as you move through the rep.
3. Hammer Curl
After that, jump right into the Hammer Curl and switch from an underhand to a neutral grip, which increases the load on the brachialis. Start by sitting in a chair with your feet flat, knees spread shoulder length apart, and a dumbbell in your right hand. Bend forward slightly and place the back of your right elbow against the inside of the same knee.
Keeping your body as still as you can, with your elbow firmly connected to your knee, and your palm facing inward, curl the weight up toward your shoulder. Squeeze at the top and return down to complete the rep. Do ten reps and remember to include both sides.
4. One Arm Concentration Curls
Follow the Hammer Curl with yet another curl. This part of the arm workouts routine focuses again on the biceps, using the upper arm locked into a vertical position. The here is that the bicep is isolated in a fully contracted position, allowing you to blast it with full strain.
You will want a wide stance for this one, with your left leg forward from you right and your left arm supported on your left thigh (as if you were going to start snowblower). Holding a weight at arm’s length in your right hand (with your palm facing out), make a fist with your left.
Keep your back as flat as you can here, and your core braced to start to curl the weight up toward your shoulder slowly. Reverse the movement to return to the starting position to count a rep. 20 reps should do nicely.
5. Arm Curl
Continue your arm workout by returning to basics with the classic Arm Curl. Pick a weight that is going to challenge you in this exercise and start by standing upright, with a weight in each hand, palms facing forward. Keep your back straight, and your elbows locked in and slowly curl the weight up to your shoulders, keeping the rest of your body as quiet as you can.
Carefully return the weight to its starting position at your side to count a rep. Try to get in 10 here, and call it a win. This classic arm workout targets the bicep with as much weight as you can lift, resulting in blasting the muscle directly and toning and defining it very quickly.
6. EZ Bar Preacher Curl
Now that we are through with the classic power curls, we will move on to some curls and other exercises that a little more technically involved. And there is not better bicep blasting workout for that than the EZ bar.
The idea behind this exercise is that is targets both muscles of the bicep in what is called a “mechanically weak position.”
7. Side Leaning Triceps
Working our way back to the triceps, we will follow up the Preacher Curl with an extension exercise. These arm workouts work on the triceps as it is fully extended, increasing the strain on the muscle with every rep.
Start by holding a weight in your right hand and sit sideways in a chair with no arms, the backrest under the armpit on your left.
You may lean against the backrest for support and begin by moving the weight directly over your head with your palm facing out. From this position, try to extend the weight behind your head over your shoulder. Down and up is one rep, and the goal is to do a slight movement without flexing your forearm. Start with ten reps until you get that hang of it, and don’t forget to switch arms.
Are you feeling it yet? Well, up until now we have been using pretty basic movements with weights, and just now we are starting to get into the good stuff.
All kidding aside, though, no one’s genetic makeup, metabolism, or capacity for toning and defining muscle is the same. And though this blog is meant to be completed in one workout, there is no harm in mixing things up once in a while and going at you own pace.
8. Flip Grip Twist Kickbacks
For instance, during some weeks you may want to start with some kickbacks because these exercises provide arm workouts arm that targets all three muscles of the triceps at one time. Plus, an alternating grip approach makes the task even more challenging, blasting those triceps but good. Start by holding a weight in each hand, starting with your left foot forward.
Lower your upper body until it is around 45 degrees to the floor, and then curl the weights up toward your shoulder with your palms facing downward. Try to keep your back as flat as you can, and your elbows tucked in tight as you move through the exercise. Extend your arms fully behind you and hold the weight there for a couple of seconds before returning to a curl position.
Then, flip your grip so that your palms are now facing up. Do another rep. Flip your grasp again. You get the drill. Try to eke out 20 reps, and you will be sure to feel it in the morning.
9. Tower Dip
Next, we will be moving on to the Tower Dip, a challenging bodyweight workout that targets the triceps and shoulders. Start by grabbing the handles of a dipping station and assume a normal position with your feet off the floor, your ankles crossed, and your arms straight.
Be sure to keep your elbows and forearms vertical and allow your upper body to lean forward slightly as you lower it until your elbows reach around a 90-degree angle. Reverse the movement and return to the starting position to complete to rep.
Alternatively, if you do not have a dipping station, you can perform the exercise with your hands on a sturdy chair or bench and your feet on the floor. Either way, if you get to 10 reps, call it a win.
10. Skull Crusher Press
Finally, we have the Skull Crusher Press, an arm workout that focuses on the long muscle of the triceps by working it in a fully extended position. Start by standing and holding a single weight horizontally with two hands at shoulder height and your palms on the weighted ends.
The trick here is to keep your elbows in while you lift the weight straight overhead and then lower it behind you. Reverse the movements to return to the starting position, and repeat to complete the rep.
Arm Workouts Tips For Everyone
So, there they are – 10 arm workouts for more tone. But, we would be remiss if you did not mention drinking that plenty of water and consuming lean protein, both before and after exercises, is an integral part of this workout method.
However, be careful not to overdo it with the protein as, according to Muscle and Fitness, 20 grams is about as much as the human body can synthesize in one sitting. Plus, muscles are most in need of a dose of substantial protein so, if possible, skip the pre-workout snack and binge afterward.