Having bigger arms will always have that masculine vibe in you. Clothes will automatically start looking good on you. So, if you want to rock your t-shirt game then get started with this beginner arms workout, we prepared for you.
The whole workout is made focusing on beginners or people who haven’t been in touch with workouts. You will surely get to see those bulging biceps and good-looking triceps. You don’t have to be insecure about your thin arms anymore. Most of the exercises aren’t very easy to do, but you just have to keep at it.
Now let’s get directly into the workout routine you will need to follow.
Arm Workouts for Beginners
The whole workout is pretty straight forward. Make sure you don’t get carried away with the exercises. You will need to perfect your breathing while doing exercises. You can rest for a maximum of 90 seconds in between the sets.
The workout plan is set to go from lightweight exercises towards some heavy weight lifting. Effective arm workouts always require some form of weight. So, having dumbbells can really help you get the best results from this workout plan. You will be doing the following 8 exercises in your arm workout session.
The workout routine
- Hammer curl (4 sets of 15 to 20 reps)
- Bench dips (4 sets of 15 to 20 reps)
- Rope pushdown (4 sets of 15 to 20 reps)
- Cable rope curl (4 sets of 15 to 20 reps)
- Concentration curl (4 sets of 15 to 20 reps)
- Close grip bench press (4 sets of 15 to 20 reps)
- Wrist curl (3 sets of 20 reps)
- Reverse Wrist curl (3 sets of 20 reps)
Following this workout routine will be enough to tone your arms. Before you begin doing the workout, make sure you stretch your arms and hands properly. If you don’t know how to do these exercises, then don’t you worry, we are here for you. Now, we will get you through the exercises and how to do them.
Arm exercises for toning muscles
This is a guide on how to do different arm exercises and what effects they have on your body.
The hammer curl affects your biceps the most. First, you will need to grab two dumbbells and stand tall. Straighten your arms and hang them in midair. Keep your elbows tucked in and make sure your palms are in the inward direction. Now curl your forearms and get them up, don’t move your upper arms at all. You will feel the tension in your biceps hold it for a while then lower your arms. Repeat this process 15 to 20 times. You will need to do 4 sets of this one. This is one of the easiest arm workouts with weights.
This exercise focuses on your triceps. This one also works on your core muscles at the same time. To do this, you will just need to stand in front of a bench or a table facing the other way. Keep your hands on the tables with straight arms. Now, keep your feet in one place. Once in this position, bend your elbows till there is a 90-degree angle between your forearms and upper arms. You will go down and then pick yourself up by pushing your hands against the bench. Repeat these 15 to 20 times you will feel some burn in your triceps and your core muscles as well. You can increase the intensity of this exercise as you progress in exercises. For harder levels of this, you can keep your legs straight and parallel to the ground. This will shift more weights towards your arms.
This is one is a beneficial exercise for your triceps. If you are in a gym, you can do this one using the cable machine. But if you are doing the workout at home then don’t worry, we have got something for you. First, let’s check out the cable machine method. Grab the rope attached to the cable machine and position the pulley high. Make sure your palms are facing each other when you grab the ropes. Now, bend your elbows and push the ropes away from your body. You have to be careful not to move your shoulder at all. Let the weights focus on the triceps alone. Do 15 to 20 reps of this one for 4 sets.
Now, for the people working out at home. You can try out this one with an elastic resistant band and an anchor placement. Attach the elastic band on the anchor, so it doesn’t come off quickly. Create some tension from the elastic band and the anchor so that it adds resistance while pulling the band. Then follow the same procedure as we instructed with the cable machine. You will be good to go with this exercise.
Cable rope curl:
This one is quite the opposite of the rope pushdown. Here, you will be pulling the rope towards you and work on your biceps. For this, you will need the cable machine or if you are at home then follow the same process as rope pushdown at home. In the cable, the machine keeps the pully at the bottom this time. Then grab onto the ropes with your palms facing up. Then start pulling the rope towards your face in the upwards direction. You will feel some tension in your biceps.
For people doing this at home, you can attach the band to a low anchor point. Then pull the band towards you. The resistance will affect your biceps, and you will feel the tension. This is a very easy exercise to do. And as you progress, you can increase the resistance or add reps to make it more difficult.
This one is probably a part of every dumbbell arm workout routine. It’s quite easy to do, as well. You will need to sit on a bench or a stool. Keep your legs wide apart. Make sure to have a sturdy stance with your feet. Then take a dumbbell in your left hand. Keep your elbows on your left thigh. Straighten your left hand and then curl it up along with the dumbbell up to your shoulders. While doing all these keep your right hand planted on your right knee. So, all the tension from the weight goes completely into your left hand. Then straighten your left hand to complete one rep of the exercise. Do 15 to 20 reps of this one. Then switch your hands and repeat the same thing to complete the whole exercise. You will need to do four sets of this whole thing.
Close grip bench press:
To do this one you will need to lie on a bench and also need a barbell. But be very careful about choosing the weights in this one. If you can’t pick up the weights, then you might get choked by the barbell. Make sure to keep someone close to you while doing this exercise. For this one, you just have to lie on the bench and pick up a barbell and lower it towards your chest. As soon as it reaches your chest, pick it up and then keep repeating the same thing. You have to keep your hands shoulder-width apart, and your elbows tucked as well. We suggest starting off with lighter weights so you can do 15 to 20 reps of this one without much difficulty. When you are accustomed to this, you can increase the weight over time.
Apart from your biceps and triceps, you will need to work on strengthening your forearms as well. This exercise helps you do that. Sit on a bench and hold onto a barbell while your palms faced upwards. Then only use your wrists to lift up the barbell by curling your wrists. Make sure your forearms are planted, and you are controlling all the movements with your wrists.
Reverse wrist curl:
This one is just like the wrist curl except here your hands will be facing the other way. In the previous one, your palms were facing an upwards direction. Here, your palms will be facing the ground. Also, here you will need to plant your forearms on your knees. After planting your forearms on your knees, pick up the barbells and curl up your wrists in the opposite direction as before. This works your wrists and your forearms intensely.
So, these were the exercises on the arm workout plan we made for you. Apart from these, you can occasionally do exercises like plank holds, diamond pushups, regular pushups, and many more.
For any kind of workout, consistency and determination are vital. Follow this beginner arms workout routine properly and stick to it with regularity to see the results. Here we tried to help you get through a routine program to tone your arms the way you always wanted. I hope this will help you fulfill your arm fitness goal.