I have some arm workouts for you to start doing right away, that will improve your strength in your arms, and get you confident to carry on your arm workout routine.
I know for some of you reading this, you can put off, by seeing roid filled cheats pictures or believe in the myth if you lift it means that you will get too big (Mainly women I hear this from)
The truth is, it’s not just lifting, it’s what you are lifting, and how many times are you doing it & how often…
That’s part of what gets you bigger, but the beauty of lifting weights is that, there is a weight for everyone, including if you don’t want to have big muscles, you don’t even have to lift, as many who workout already know that you can use your own body weight instead!
There is a level for everyone, working out your arms is for everyone that has arms, whatever you tell me, there are some form of workout to counter it as a solution, so if you are willing to leave the excuses at the door & be open to change, you’ll only be getting healthier.
These are basic, in hope that if you can stick with this, you’ll look to do more and then it becomes a habit, so let’s get it!
Dumbbell Bicep Curls
It’s a very well known workout of course but it’s a true way to build up your biceps right away.
Just make sure to keep your elbows close to your body, and when you go to curl, make sure you squeeze the bicep at the end it helps, then release and then go again.
You should also make sure you do it at a slow pace, and not super fast, as the work is being done when you curl up not when you release, as there is no tension, so make sure when you are making tension in your biceps to hold it for like 3 seconds and release, doing it real quick may avoid some of the pain, but your short changing yourself by doing that.
I would advise you to start off with 3 sets of 10 reps with a light dumbbell, then over time move to 12 reps.
Dumbbell Hammer Curls
It’s just called the hammer curls, but you’ll be using dumbbells, it’s a variation of the standard bicep curl.
So, all you have to do is have your feet facing forward & your shoulders a width apart.
With the dumbbells now in your hands by your side, curl the weight up while activating your biceps until the dumbbells are at shoulder height, make sure to go slowly then squeeze your biceps, then release and go again.
You should first start off by doing 3 sets of 10, with a light dumbbell, then over time move up to 12 reps.
Keynote: Triceps, despite what you might have heard are much more important muscle to workout, than your biceps.
You see your biceps are only a small muscle, even though they are like the show-piece of the arms, what builds them up is work on the triceps.
It can take a lot more as it’s a bigger muscle, so do both, but just know that your triceps are key to your biceps getting bigger, and not just working your biceps, which is a smaller and weaker muscle.
Dips are so good for building your triceps muscles, if you are just starting out all you need is a bench, a stool or even your table, something firm you can lean on that won’t break, lol.
They have machines at the gym, but I advise you to use your own body weight, weight like I said on a bench, or a stool, or you can even use a dip bar.
So for this, just hold on to the edge of whatever you are using to dip on with your arms fully extended, your legs should be on the ground and straight and both feet out like you are looking to trip someone over, but with two legs lol.
Keep your elbow close to your body, and slowly start to lower your elbows down, until they bend all the way then shoot back up and go again.
You should first start off by doing 3 sets of 10, then over time do 15 reps.
Diamond Push Up’s
This is very, very hard for a person just starting out, but there is a method to my madness MWHAHAHA!
The reason why I’m getting you to do this now, is that this will really work your triceps.
It will put them on fire, but it will make your standard push up a lot easier, and the standard ones don’t hit the triceps like the diamonds do, all you have to do is bring your hands together in a diamond shape (Hence the name) or like how Jay-Z use to pose and they said he was a part of the Illuminati lol!
Once you’ve done that go slowly down, make sure your chest has touched the ground, then push back up, then go again.
This one is a prime example of getting the most out of going slowly, as it will be hard for you just starting out, it will feel like fire and you’ll just feel stronger over time, then you’ll thank me I made you do that before a standard push up, your standard push up will be made better is my point!
You should first start off by doing 1 set of 5, then when you can do more, 1 set of 10, then when you become a pro you can do 3 sets of 12.
I Really Hope That Helps You Get Started, If You Want More Workouts For Your Arms Or Another Body Part, Please Have A Look At This (WORKOUTS)
Until We Meet Again, Ciao
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