Doing an arm workout goes beyond getting bigger arms. Like other exercises, it brings many benefits to a person. As such, beginners need to figure out which ones they should be doing.
Some of the other benefits of working out the arms include:
- protecting bones and muscle mass
- building arm strength
- keeping elbows healthy
- giving arms symmetry
To get the most out of your arm workout, you need to train in the right way. Find out which supplements will build muscle. Focus on each arm to build balance and symmetry.
Use the proper form to prevent injury. Don't overdo your repetitions. Last, give your arms time to recover before doing other lifts.
With that said, read on to discover the best techniques for beginners.
Pushups Are Some of the Best Arm Workouts
It may not sound posh, but it works wonders. Pushups are simple exercises that work the arms, the chest, and the back.
The key to a good pushup is to maintain a straight line from your neck, down your back, to your heels. Tighten your muscles as you lower and raise yourself by bending the elbows. You can add weights to make it challenging.
Reverse Plank Pull Up
A reverse plank pull up involves lifting yourself up to a gym bar from a reverse plank position. You get into this position by keeping your arms and legs straight on the floor while raising your hips. With a palms-up grip on the bar, lower or raise your body by bending your elbows.
This technique works out the biceps, the lower back, deltoids, obliques, and glutes.
Close-Grip Bench Press
A classic bench press involves lying on your back and holding a barbell shoulder width apart. In a close-grip press, bring your hands closer to a distance of 18 inches. With elbows tucked in, raise and lower the barbell to your chest.
Remember to exhale and inhale when lifting and lowering the weight respectively. This technique will work your biceps and triceps.
Triceps Extension and Pushdowns
Rope triceps extensions use a rope attached to a pulley machine. Use both hands to grab the rope overhead behind your back. Then pull the rope up and down with the up position having the knuckles facing the roof.
Pushdowns require the use of a bar attached to a high pulley cable. Stand upright with downward facing palms in an overhand grip on the bar. Pull the cable towards your thigh, hold position briefly, and then slowly raise it back to the start.
Do several repetitions. Exhale when you pull and inhale when you raise the bar. These exercises work the triceps.
While there are other curl techniques, a good one for a beginner is the barbell curl. Hold a barbell shoulder width apart while standing upright. Grip the barbell with palms facing forward.
Tuck in the elbows and raise the bar toward your chest. Contract the biceps while exhaling. Hold the contraction for a few seconds before lowering the barbell to the starting position. Inhale as you do so.
Barbell curls work the biceps.
Learn More Fitness Tips
Using any of these techniques for your arm workout will bring results. Remember to exercise your shoulders to improve your hand movements. You need to learn more techniques as you begin your fitness journey.