08 Best Arm Workouts of All Time.
Getting your arms in the best shape takes more than just pumping up and push ups, you need to assess your arm first and determine what it really needs.
There are several arm workouts for women so you don't want to do the ones that would worsen your case so it is best to examine the condition of your arms and set realistic goals.
It's arm day baby!! Haha, hey guys! Today I got a bicep and tricep workout for any of you who are looking to achieve strong lean arms. This workout is a perfect example of what all of my arm sessions look like. I make sure to hit my biceps and triceps in varying angles to hit each head of each muscle and concentrate on mind muscle connection.
I love to life heavy but when it comes to arm training, I rather scale it back a little and really focus in on control and the squeezeeee rather than just swinging some heavy weight around. All sets, reps, and weight amounts have their time and place in your training and it's important to know when it's most appropriate for each thing.
01. Suspension Trainer Rotational Inverted Row
How to do it:
Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor.
Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet to make it even more difficult.)
Start with your palms facing your feet, and as you row your body up, twist your wrists out so your palms face up in the top position
02. Suspension Trainer Biceps Curl
How to do it:
Face the trainer’s attachment point and grasp the handles with palms facing up.
Lean back with your abs braced, body straight, and arms extended in front of you.
Curl your body up to the handles.
03. Close-grip Pushup
How to do it:
Place your hands inside shoulder width and lower your body until your chest is about an inch above the floor.
To increase the difficulty, elevate your feet on a bench or box.
04. EZ-Bar Preacher Curl
How to do it:
Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench.
Grasp an EZ-curl bar at shoulder width with arms extended (but allow a slight bend at the elbows).
Curl the bar, keeping the backs of your arms against the bench.
Take three seconds to lower the bar back down.
05. Wide-grip Curl
How to do it:
Grasp the bar with hands wider than shoulder width—if you’re using an Olympic bar, your pinkies should be on the outside knurling.
Perform curls.
06. Overhead Press
How to do it:
Set the bar up in a squat rack or cage, and grasp it just outside shoulder width.
Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs.
Press the bar overhead, pushing your head forward and shrugging your traps at the top of the movement
07. Decline Triceps Extension
How to do it:
Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand.
Hold the weights over your chest, palms facing each other.
Bend your elbows and lower the weights to the sides of your head.
Choose a weight you can do 12 reps with on the first set, and use it for every set.
08. Face Pull
How to do it:
Attach a rope handle to the top pulley of a cable station.
Grasp an end in each hand with palms facing each other.
Step back to place tension on the cable.
Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
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