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How to make an arm workout



If you are interested in strengthening your arms, there are plenty of good exercises to try. For a solid equipment-free workout, try to make 2 sets of 12 to 15 push-ups, plank-ups, tricep dips and chin-ups. If you have free weights, add 2 sets of biceps, chest presses and shoulder presses to your routine. When developing any exercise plan, always use the correct form and let your muscles rest between workouts. Results take time but if you stick to your routine you will be well on your way to achieving your fitness goals!

  1. Change Step

    Edit Making Equipment-Free Exercises

    1. Do push-ups to strengthen your triceps, shoulders and chest. Lying down and down with your palms under your shoulders, elbows flared to the sides and your toes bent toward your shine. Exhale as you push against the floor, stretch your elbows and raise your body. Inhale, slowly slow down until your chin and torso lie just above the floor. Depending on your exercise goals, a total of 2 sets of 1
      2 to 15 reps make for lightweight toning or 3 to 6 sets of 5 to 8 reps with heavier weights to build muscle. [1]
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      • When you make a stop, hold your head in a neutral position, engage (flex) your core muscles and adjust your head, neck and hips.
      • For a lighter variety, try to keep your knees and glow on the floor when lifting your torso. [2]
      • You can also hold your hands wider than shoulder distance apart to direct your chest muscles. The longer you spread your hands, the more you work with your pecs.
    2. Stretch and strengthen the shoulders with arm circles. Stand with your arms straight out on each side while standing. Move them forward in small circular movements. Gradually increase each circle until you have extended your arms to their natural range of motion. [3]
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      • After making 12 to 15 forward arm circles, change direction and make 12 to 15 backward arm circles. Be careful not to extend your shoulders beyond their natural range of motion.
      • You can also keep your arms straight in front of you and move them up and down. Keep your elbows straight when you bend your arms up and down in your shoulder straps.
    3. Align your upper arms with triceps tips. For this exercise you need a sturdy chair with armrests. Sit with your feet flat on the floor and grab the armrest with your elbows bent at 90-degree angles. Exhale as you slowly pull out your arms and lift yourself out of the chair. [4]
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      • Keep your body off the chair for 1 second and then breathe in as you slowly lower yourself just above the seat of the chair. Repeat the steps and make 2 sets of 12 to 15 dips.
      • You can also dip on a staircase or bench.
    4. Work with your arms, belly and chest with 2 sets of plans. Begin in a launch, then bend your right elbow at the right angle (90 degrees) so your right forearm is flat against the floor. Do the same with your left arm and hold this plank position for 2 to 3 seconds. Then place your palms against the floor 1 at a time and lift yourself back to a launch. [5]
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      • Repeat the steps to complete 2 sets of 12 to 15 plank-ups.
      • Plank-ups are a good full-body workout. In addition to directing your arms, they work with chest and core muscles as long as you keep your body stiff during exercise.
    5. Try to do handstands to work your shoulders and increase your balance. Stand with your back against a wall, then bend forward from the waist. With your hands in shoulder width, press against the floor, lift one leg off the ground and hold the foot against the wall. Carefully jump up with the other foot and slowly move your feet until you have stretched out your body. [6]
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      • Attach your body to the wall to maintain balance. Hold the bag for 10 to 30 seconds, or as long as you can keep the balance, then slowly lower the legs 1 at a time.
      • In a handstand you can also try to bend your elbows to slowly lower yourself, then straighten your elbows to lift yourself as if you were launching. [7]

    Editing Adding weights and machines to your routine

    1. Perform bicep scales with weights or resistance bands. Stand with your feet shoulder width and hold the weights at the waist. Exhale as you bend your elbows and raise the weights or bar towards your chest and shoulders. Then exhale as you slowly lower the dumbbells or staple back to the waist. [8]
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      • Keep your back straight, your shoulders back and head and neck adjusted as you do biceps.
      • To make hammer spiral variations, hold dumbbells in each hand so that your palms turn inwards towards each other. Hammock cream still works with biceps, but they are also a great way to strengthen the muscles of your forearms. [9]
    2. Measure your biceps and back with chin-ups. Grab a pull-up bar with your palms in front of you. Exhale, bend your biceps and lift yourself off the floor until the chin is aligned with the bar. Then inhale as you stretch your elbows and slowly lower yourself down again. Repeat the steps to complete 2 sets of 12 to 15 reps. [10]
        Make an Arm Workout Step 7.jpg
      • Suspensions with your palms facing your body facing your biceps. You can also capture the frame with your hands wider than shoulder width and palms facing away from your body to work your shoulders, chest and back.
      • Keep your core muscles engaged to straighten your back and attach your spine. If you can't do 12 reps, make as many as you can comfortably and try to add 1 chin-up per week to your sets.
      • If you do not have a towbar or resistance machine, you can buy a multi-grip drawstring that fits into the door frame. With its different grips, you can easily change your hand positions and target multiple muscle groups.
    3. Strengthen your shoulders with main or seated presses. Sit or stand with your back straight and hold dumbbells or a barbell on your chest level with your palms facing forward. Look forward with your head in a neutral position, inhale and lift your arms until your elbows are straight but not locked. [11]
        Make an Arm Workout Step 8.jpg
      • Exhale as you lower your arms, then repeat the steps and make 2 sets of 12 to 15 overhead presses, or make 3 to 6 sets of 5 to 8 reps with heavier weights if You want to build muscle.
      • Overhead presses primarily on your shoulders. Try to replace your grip and make overpressures with the palms inward to strengthen different muscles in the forearms.
    4. Sculpt your pecs and biceps with chest presses. Lie up on a flat bench with your knees bent and your feet flat on the floor. Grasp a barbell or dumbbells with your palms up and your hands slightly wider than shoulder width apart. Lower the barbell or dumbbells just above the chest, then straighten your elbows and raise the weights straight up and slowly lower them to your chest. [12]
        Make an Arm Workout Step 9.jpg
      • Remember to exhale when lifting the weights. Inhale as you slowly lower the dumbbells or barbell, then repeat the steps. Make a total of 2 sets of 12 to 15 chest compressors, or 3 to 6 sets of 5 to 8 reps with heavier weights if you want to build muscle.
      • It is a good idea to get helpers, especially if you do not usually make breast presses. A spotter helps guide up the barbell when filling your reps.
    5. Make barbell triceps extensions to work behind your upper arms. Also known as a skull-crusher or net-breaker, this exercise refers to your triceps. Lie on your back on a flat bench and take a barbell or dumbbell as you would if you were doing chest presses. Straighten your elbows to raise the weights and instead of bending your elbows out to the sides as with a chest press, lower the weights against the head. Bring the rail or dumbbells just above the boiler, then install them to complete a rope. [13]
        Make an Arm Workout Step 10.jpg
      • Keep your arms so that your forearms meet your biceps as you raise and lower the weights. Try to keep your upper arms vertical and still throughout the exercise. Make sure all movement occurs with your forearm, not your shoulder.
      • If you have bone or joint problems or other medical problems, be sure to ask your doctor before doing triceps extensions or other exercise exercises.
    6. Build your biceps by making a lid on a resistance machine. Exact instructions vary depending on the machine, so check your manual or contact your gym instructor. For a regular biceps krill resistance machine, sit with your elbows straight and rest on the machine's pillow. Hold the handles with your palms facing upwards, then pull them toward the chest and shoulders. [14]
        Make an Arm Workout Step 11.jpg
      • Make 2 sets of 12 to 15 curls or make 3 to 6 sets of 5 to 8 reps with heavier weights to build muscle. Before you begin, be sure to adjust the seat and the weight adjustment as instructed.
      • The advantage of resistance machines is that they are more controlled than free weights, which can reduce the risk of injury. To do this and other exercises in the weight machine, buy a gym membership or invest in a home resistance machine.
    7. Work the chest and shoulders with weight chest presses. Adjust the machine's seat so that the grips are aligned with your shoulders. Hold your back straight, your shoulders down, and when you straighten your elbows, press the grips forward. Slowly take the handles back to the starting position when bending your elbows. Make 2 sets of 12 to 15 reps. [15]
        Make an Arm Workout Step 12.jpg
      • Do not lock your elbows when straightening them. Remember to adjust the weight before you start. Specific instructions may vary, so check your manual or ask your gym instructor for tips.

    Editing Creating a Safe Exercise Plan

    1. Consult your physician before starting any exercise training. If you have just started, ask your doctor for advice on becoming more physically active. It is especially important to consult your doctor if you have a history of bone, joint, heart or other medical problems. [16]
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      • You should also check in with your doctor if you are a preteen or teenager, as your legs, muscles and joints continue to grow. [17]
      • If you work with a certified personal trainer, they can let you know which exercises are safe for you to do after receiving your doctor's approval.
    2. Warm up and cool by walking or jogging for 10 minutes. Before lifting weights or doing any other type of exercise, warm up to get the blood flow to your muscles. Walking, jogging or jumping jacks are all good warmings. After exercising, walking or jog for another 10 minutes to cool. [18]
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      • Increasing blood flow to your muscles before exercising helps reduce the risk of injury. Cooling down after exercise eases your body back into sleep and can help prevent muscle cramps. Be sure to include some stretches in your cooling.
    3. Choose weights that you can comfortably lift 12 to 15 times for toning. Your weight should challenge you, but you should still be able to complete 12 to 15 reps while maintaining the correct shape. If you have just started, try using weights when doing biceps curls, shoulder presses and other arm exercises. [19]
        Make an Arm Workout Step 15.jpg
      • Over time, increase your weights steadily and gradually. If you are in good health you are usually active, you may be able to increase your weights by as much every 2 to 3 weeks.
      • To build muscle and strength, use heavier weights that you can only lift 8 to 12 times at a time and make 3 to 4 sets. If you want larger muscles, choose even heavier weights and make 3 to 6 sets of 5 to 8 reps.
      • You can also look at more advanced strength training techniques, such as pyramid kits or drip kits. Making 20 slow reps over 60 seconds is also an effective way to work with your muscles.
      • If you do bodyweight exercises, then 3 sets of 10 to 15 reps are enough. You will not benefit from doing more representatives than this. You need to add weight to increase your training results.
      • Always prioritize the right technology, and just add weight if you can complete smooth, stable and controlled movement.
    4. Make smooth, controlled movements when performing reps. Correct shape is an important part to avoid injury. Never spray, use jerky movements, or push your body past its natural range of motion. Exhale as you exercise your muscles, perform a rope firmly and breathe in as you slowly return to the starting position. [20]
        Make an Arm Workout Step 16.jpg
    5. Avoid exercising the same muscle group for 2 consecutive days. Let your muscles rest for at least 24 hours before being directed into another exercise session. For example, if you do an arm workout on Monday, focus on legs on Tuesday. [21]
        Make an Arm Workout Step 17.jpg
      • If you are at intermediate or advanced level, target your arms again on Wednesday. Just make sure you haven't worked with your arms the day before breast, shoulder and back days because your arms contribute to these exercises. Work your arms after doing chest, shoulder and back force training instead of before.
      • If you are a beginner, just focus on integrating 2 days of strength training a week and then adding a third day gradually. For other days of the week, try to do at least 30 minutes of aerobic exercise, such as jogging or cycling.

    Edit Tip

    • Always breathe during exercise. Exhale as you exercise your muscles and breathe in as you relax.
    • Remember to be hydrated while exercising. If you sweat a lot or the weather is hot, try to drink water or sports drink every 20 minutes.
    • If your goal is to build muscle, be sure to burn your body with a healthy, balanced diet and a lot of lean protein. Good protein sources include white meat poultry and fish.
    • Remember that it takes time to see results, so try to be patient. Do not put too much stress on your body in an attempt to get results overnight.

    Edit Warnings

    • Consult your doctor before starting a new exercise plan, especially if you have a history of any medical conditions.
    • Never try to lift weights or exercise if you have pain. Instead, rest your muscles if they are hurt. Talk to your doctor if pain is difficult, lasts longer than 5 to 7 days, accompanied by a popping sound or prevents you from gaining weight on a joint.

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