7 Arm Workouts for the Beginner and the Advanced
Welcome to the world of arm strength training, where we sculpt our guns and show off our biceps with pride. Whether you're a beginner or a seasoned fitness enthusiast, there's always room for improvement. In this guide, we'll explore seven arm workouts that cater to every level, helping you achieve toned, strong arms.
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1. Push-Ups for All
Push-ups are a classic, and for good reason. They work your chest, shoulders, and triceps. For beginners, start with wall push-ups. As you progress, move to knee push-ups, and finally, master the full push-up. Aim for 3 sets of 10 reps each.
2. Dips for Triceps
Find a stable surface like parallel bars or the edge of a sturdy chair. Lower your body until your elbows are bent between 45 and 90 degrees. Push back up to straighten your arms. Do 3 sets of 10-12 reps. Beginners can keep their feet on the ground for assistance.
3. Planks for Core and Arms
Planks are fantastic for your core, but did you know they also engage your arms? Hold a forearm plank for 30 seconds and gradually increase the time as you get stronger. Make it a goal to reach 2 minutes.
4. Bicep Curls with wieght
Grab a dumbbell that you can curl relatively easily. Stand with your feet shoulder-width apart and hold it in your hand. Curl it toward your shoulder, keeping your elbow close to your body. Do 3 sets of 12 reps on each arm with weight that’s not too heavy. Consistency and repetition is key.
5. Tricep Kickbacks
Hold a weight in your right hand and kneel on a bench or sturdy chair. Bend your right elbow to 90 degrees. Straighten your arm behind you, then return to the starting position. Do 3 sets of 12 reps on each arm.
6. Resistance Band Rows
Anchor a resistance band at chest height. Hold one end in each hand with your arms extended. Pull the bands towards your chest, squeezing your shoulder blades together. Slowly return to the starting position. Aim for 3 sets of 12 reps.
7. Diamond Push-Ups
For a real arm workout challenge, try diamond push-ups. Get into a push-up position, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Lower yourself while keeping your elbows close to your body. Push back up. Do 3 sets of 8-10 reps.
Tips for Success
Consistency is Key: Whether you're a beginner or advanced, consistency is crucial. Stick to your routine and gradually increase the intensity.
Proper Form: Focus on proper form over quantity. It's more effective and reduces the risk of injury.
Rest and Recovery: Don't forget to give your muscles time to recover. Alternate arm workouts with rest days.
Nutrition Matters: Fuel your body with a balanced diet to support muscle growth.
Stay Hydrated: Water is essential for muscle function, so drink up.
Celebrate Your Progress
No matter where you are on your fitness journey, remember that every rep, every set, and every workout counts. Celebrate your progress, no matter how small it may seem.
Strong, toned arms are within your reach, and these seven arm workouts will help you get there. Keep pushing, stay motivated, and soon you'll be proudly showing off your arm strength. You've got this!
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
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