Maximize your gains with these targeted arm exercises
If you're looking to build bigger, stronger arms, incorporating the following exercises into your bodybuilding routine can help you achieve your goals:
Barbell Curl
This classic exercise targets the biceps muscles in the front of the upper arm. To perform a barbell curl, grip a barbell with an underhand grip and curl the weight up toward your shoulders. Aim for 3 sets of 8-10 reps.
Hammer Curl
This variation on the traditional bicep curl targets the outer head of the biceps muscle. To perform a hammer curl, hold a pair of dumbbells at your sides with your palms facing inward. Bend your elbows to curl the weights up toward your shoulders, keeping your palms facing inward throughout the movement. Aim for 3 sets of 8-10 reps.
Tricep Pushdown
This exercise targets the tricep muscles on the back of the upper arm. To perform a tricep pushdown, grip a cable attachment with an overhand grip and push it down toward the floor, straightening your arms. Aim for 3 sets of 8-10 reps.
Overhead Tricep Extension
This exercise targets the long head of the triceps muscle. To perform an overhead tricep extension, hold a dumbbell with both hands and extend it overhead, straightening your arms. Bend your elbows to lower the weight behind your head, then extend your arms again to return to the starting position. Aim for 3 sets of 8-10 reps.
Dips
This exercise targets the triceps as well as the chest and shoulder muscles. To perform dips, grip the handles of a dip station and lower your body until your arms are bent at 90-degree angles. Straighten your arms to raise your body back up to the starting position. Aim for 3 sets of 8-10 reps.
Preacher Curl
This exercise specifically targets the biceps muscles. To perform a preacher curl, sit at a preacher curl bench and grip the bar with an underhand grip. Curl the weight up toward your shoulders, squeezing your biceps at the top of the movement. Aim for 2 sets of 8-10 reps.
Remember to always warm up before starting your workout and to lift weights that are challenging but manageable. It's also important to give your muscles time to rest and recover between sets and workouts. The suggested rest times in the table are just a starting point and can be adjusted based on your individual needs and goals.
Workout Summary
| Exercise | Sets | Reps | Rest (seconds) |
|---|---|---|---|
| Barbell Curl | 3 | 8-10 | 60 |
| Hammer Curl | 3 | 8-10 | 60 |
| Tricep Pushdown | 3 | 8-10 | 60 |
| Overhead Tricep Extension | 3 | 8-10 | 60 |
| Dips | 3 | 8-10 | 60 |
| Preacher Curl | 2 | 8-10 | 60 |
