7 Complete Weight Exercises For Arms
Why Strength Training For The Arms Is Important
Strength training for the arms is often overlooked and underrated, but in reality it’s a crucial component of overall fitness and health. arm strength is important for a variety of reasons, ranging from increased muscle tone to improved balance and stability, and even better posture.
When it comes to upper body strength, the arms play a major role. Arm muscles such as the biceps, triceps, and forearms are involved in most everyday activities, from walking and turning a doorknob to brushing your teeth and carrying heavy objects like grocery bags. Building strength in your arms also helps to stabilize your torso and prevents lower back pain, which can be common in those who lack upper body strength.
Strength training can also help protect your shoulders and prevent shoulder injuries. By targeting smaller muscles in the arms and shoulders, like the rotator cuff muscles, you can increase the stability of the shoulder joint and the surrounding muscles, as well as enhance range of motion. Additionally, stronger arms can help you move heavier weight in the gym, which can be beneficial when trying to build muscle.
Another benefit of strength training for the arms is improved coordination and balance. When the muscles in our arms and chest become stronger, it helps us maintain better posture and control of our movements. Proper shoulder alignment is difficult to maintain without strong arm muscles, so the importance of strength training for the arms should not be overlooked.
In conclusion, strength training for the arms is essential for overall health and fitness. Strong arms can help protect the shoulders and prevent injury, improve coordination and balance, as well as aid in building muscle. So, if you’re looking to increase your overall fitness, don’t forget to give your arms some love too!
7 Complete Weight Exercises For Arms
Barbell curls are a great way to strengthen your bicep muscles and build arm strength. Begin with feet hip-width apart and a barbell in your hands just above your waist. Using a slow and controlled motion, curl the barbell up towards your chin and then lower it back down. Keep your elbows close to your sides and move through the full range of motion for maximum results. Perform three sets of 10 barbell curls for bicep strength.
For tricep strength, perform tricep pushdowns with a cable machine. Begin by attaching a straight bar to the cable and then standing in front of the machine. Grab onto the bar with hands just slightly wider than shoulder-width. Keeping your elbows close to your sides and the bar straight, push the bar down until it grazes the front of your thighs. Release and repeat, performing three sets of 12 tricep pushdowns.
Dumbbell Rear Laterals
Stand with feet hip-width apart and a dumbbell in each hand. Keeping a slight bend in your elbows and your arms straight out to the side, raise your arms up to shoulder-height and then to the back until they’re parallel with the ground. Using controlled motions, lower your arms back down until you feel tension in your shoulders and upper back. Repeat for three sets of 10 dumbbell rear laterals.
Dumbbell Hammer Curls
Dumbbell hammer curls help to strengthen your forearms and biceps at the same time. Start by standing with feet hip-width apart and holding a dumbbell in each hand. With palms facing your body, use a slow and controlled motion to curl the weights up to shoulder-height. Lower the weight back down and repeat for three sets of 10 reps.
Overhead Tricep Extensions
Using a cable machine, perform tricep extensions to sculpt your arms and strengthen your triceps. Begin by standing tall with one foot in front and the other behind, core engaged and hands firmly grasping onto the cable attachment. Slowly extend your arms up until they are straight overhead and then lower them back down until your arms reach in line with your shoulders. Perform three sets of 10 overhead tricep extensions.
Zottman curls are a combination of a bicep curl and a reverse curl, working both your biceps and forearms in the same exercise. Begin by standing with feet hip-width apart and both hands holding a single dumbbell. Using a slow and controlled motion, curl the weight up and then lower it back down. On the way back down, rotate your hands so your palms face away from you. Reverse curl the weight back up and continuos for three sets of 10 Zottman curls.
Rope pushdowns are a great exercise for focusing on the tricep muscles. Begin by attaching a rope attachment to a cable machine. Grasp onto the rope with your hands a few inches apart and then stand in front of the machine. Keeping your elbows close to your sides and the rope handles straight, press down until the rope is level with your hips. Release and repeat, performing three sets of 12 rope pushdowns.
Adding these exercises to your routine can help you build toned, sculpted arms in no time. By completing all seven of these exercises, you’ll be able to strengthen your biceps, triceps, and forearms, giving you an impressive arm workout! Keep in mind that form is key so make sure to maintain correct form while performing each exercise and do not rush. Finally, be sure to rest and hydrate in between sets.