If you ask five different people about the best exercises for arms, you’ll probably get five different answers.
A workout that promotes muscle growth in one person may not work the same way for another person. This is actually one of the reasons why so much emphasis is placed on different exercises, sets, repetitions…
Are these exercises really the best for your arms? Well, according to many personal trainers, these are the best exercises. If you wonder why they are so confident, the answer lies in their years of experience.
Trainers claim that these seven exercises have proven to be the most effective and have helped their clients achieve well-defined arms in the fastest time possible.
Dips
Tricep dips work the muscles in the upper arm, specifically the triceps, and are one of the best exercises for toning the arms. Tricep dips are the perfect move for anyone who wants to work on their arm and shoulder strength, while tightening the back of the arms. Plus, there are tons of variations, so you can find a way to perform them that matches your strength level.
Wrist Flexion
Sit on a bench or stability ball with one arm comfortably rested on a table or other sturdy object. Hold a light dumbbell with your palm facing upward and slightly hanging off the table. Perform wrist flexion through a comfortable range of motion. Hold. Slowly return to the starting position.
Incline Dumbbell Curls
As you can imagine, these exercises are performed on an inclined bench. Sit down against the workout bench, keeping your back straight and your abdominal muscles tight. Your weights should be at your sides to start, one in each hand. When you’ve gotten the starting position down, lift each dumbbell, palms up, toward your shoulders. It’s important to keep your upper arms tight so that you can isolate the biceps brachii muscle as you move your lower arms only. Slowly lower the dumbbells back down to your starting position. Don’t release the weights too fast or you could strain your muscles. This should be a controlled movement.
Standing Barbell Curl
The standard barbell bicep curl is the best exercise for those who want to gain some mass in their arms. This exercise consistently delivers excellent results. If you have been doing this exercise for a while, you can always change the weight, widen or narrow your grip, or perform the exercise in a seated position.
Diamond push-ups
Move into push up position. Face the mat and stretch out your arms and legs a bit to get ready. Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid. Lower yourself to the ground, then push up. Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat.