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15 Efficient Arm Workouts To Build Might Muscle

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Join us as we break down the nuances of arm workouts, explore targeted routines for women, and harness the benefits of incorporating dumbbells into your training. It’s time to elevate your arm workout game and forge a path toward mightier, more muscular arms. Let’s dive into the world of effective and transformative arm exercises to unlock your full potential.

Tired of your T-shirt sleeves blowing in the wind? Well, clicking on this article is your first rep toward building bigger biceps, triceps, and forearms. Each of these arm workouts hits maximum muscle fibers to spark the growth you’re after and proves any piece of kit – in the right hands and the right arm workout – has gun-toting potential to build bigger, thicker arms.

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Many people go to gyms to get slim and be healthy, but there are quite a few people who go to the gym to get cut. Arms are one of the main areas that they focus on, and if you are one of those people, then you must target exercises that will help reach your goal and not just waste time and energy.

And if you’re wondering why exactly it is that you need to know 11 arm workouts, it’s because if you want to build arms that pop, you’ll need to hit them from a variety of angles, which is a muscle-building theory that has been confirmed by research conducted by the Department of Health Science and Human Performance at the University of Tampa, Florida.

Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong-arm tactics.

So, here are 11 effective arm workouts that are sure to bulk up those guns!

1. Pull Ups

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Unlike chin-ups which focus more on your biceps, the infamous pull-up recruits more of your triceps muscles to perform the exercise successfully. Like the chin-up, they are a compound exercise and are fantastic at helping your arms, back, and core develop. While the majority of people will get great arm workouts doing normal pull-ups, you can even challenge yourself further by putting your hands closer together resulting in greater tricep activation. Like the chin-up, all you need is a pull-up bar or any overhead bar that can safely support your weight.

How To: Reach up and grab the bar with your arms around shoulder width apart and palms facing outward also known as an overhand grip. Start by hanging from the bar with your arms extended in a neutral position. Keeping your core tight, use your arms to lift yourself until your chin and head reach above the bar. Pause for a second when you reach the top of the exercise and then reverse the movement to slowly lower yourself back to full extension. Be sure to lower your body in a controlled fashion to maintain good form. Repeat for the following reps. It is important to note that you should refrain from using momentum or kicking your legs while trying to get over the bar. This is bad form and will end up working different muscles that you aren’t trying to focus on.

Reps: 4 – 6

Sets: 4 – 5

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3. Standing Dumbbell Curls

This one is also pretty simple to do, and it will give your forearms and biceps great size and definition. All you need is a pair of dumbbells that are around 25 pounds each. You can lift them both at the same time or alternate between the two with repetitions of 10 curls on one arm at a time, 3 rounds each.

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4. One-arm Standing Dumbbell Curl

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Once you’ve built some strength up from regular dumbbell curls, it’s time to move on to single-arm ones. This time, you’ll be using a dumbbell that weighs a bit more, which will force your triceps to work harder and make them stronger. But be careful, this move requires careful and slow progression.

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5. One-Arm Dumbbell Rows

This exercise focuses on building up strength in your back, forearms, biceps, and triceps; and it will make you feel the burn! To do this, you’ll need a flat bench that can support your weight. You need to place your left hand and knee on the bench, with your right foot on the floor. Then you need to curl the dumbbell upwards above your torso using your right hand, and then slowly extend it downwards; repeat.

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6. Lying Triceps Extensions

This exercise is ideal to tone and strengthen your triceps and forearms. Here, you need to lie on your back on a flat bench and hold a barbell straight above your chest. Without shifting the position of your forearms, you slowly lower the weight towards your head and stop when it is above your forehead. The main thing to remember while doing this exercise is to make sure that you have a strong and steady grip and that you focus on what you’re doing.

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Alternating Incline Curls

Lie down on a bench that is set to a 60% incline. Hold the dumbbells with a neutral, steady grip with your palms facing in, and slowly contract your right bicep until it reaches chest level. Then slowly raise the weights, keeping your upper arm tight to your body and gradually rotating your palms externally so that it ends up facing the ceiling. This move is great for building up the biceps.

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8. Standing Shoulder Press

With this arm workout, your forearms, biceps, shoulders, chest, and muscles are getting an all-in-one workout! You need to use two dumbbells, which you will curve upwards to chest level. Then you need to rotate your wrists externally and push upward in a single, fluid motion

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9. Overhead Triceps Press

This arm workouts requires you to be sitting down. You’ll hold a single dumbbell with both palms, gripping it near the top disc. Starting from chest level, lift it above your head; then bring it back down behind it, all the while keeping your upper arm still and elbows tucked in as it comes down.

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10. Lying Dumbbell Triceps Extension

Lying on a bench, you’ll hold two dumbbells straight above your chest with inward-facing palms. Without changing the position of your upper arms, slowly bring the dumbbells down towards the side of your head with the help of your elbows. Pause when your forearms are below parallel, contract your triceps, and bring the weights back up to the starting position.

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11. Bent Over Barbell Rows

Hold your barbell in front of your body, gripping it with a width that is slightly wider than your shoulders. Tighten your body’s core, keep your back straight, and drop your torso down to a 60 degree angel. Next you will contract your back and biceps, pulling the barbell upwards into the top of your core. Hold you position for a second before returning to full extension. This exercise works on those biceps and your back.

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12. Underhand Seated Row

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How to: Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button. Return the bar to the starting position and repeat.

Why: Go one better-than-bodyweight move in your quest for bigger biceps — this doesn’t take up a squat rack, either.

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13. Reverse Curl Straight Bar

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How to: Stand and grip a bar

bell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.

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14. Incline Bicep Curl

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How to: Sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Why: Beware: this position isolates and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.

How to: Sit down on the bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.

Why: This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).

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. Pushes

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Starting position: Stand with your arms at your sides. Bend your elbows so that the palms of your hands are close to your chest. Drop your shoulders. Steps :

  1. Imagine that two heavy objects are next to each other directly in front of you, at your stomach. Try to separate them sideways so that they move away from each other.
  2. Imagine that these two objects keep returning to their initial position, and push them sideways.

Duration: Repeat this movement for 30 seconds.

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