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  • Writer's pictureCoach Arlan Carroll

10 Killer Arm Workouts for Beginners

Are you looking to make your next arm day one to remember? Here are 10 killer arm workouts for beginners for you to try out.

Did you know that almost 30% of people fail to achieve the fitness goals that they set for themselves?

As the end of the year approaches, it's time to get your priorities in place for the new year. In order to complete your goals, it's important that you start researching exercises and making a workout plan that isn't too overwhelming.

In this article, we are going to tell you about 10 arm workouts for beginners. You'll learn how to execute the movements and learn what muscle groups are being used. Read on so you can start to build muscles and tone your arms.



1. Barbell Curls

When you're weight training, it's crucial that you use proper form. If you don't, you could injure yourself and you won't see results as quickly.

The first exercise is a barbell bicep curl. It works the biceps brachii muscle and the brachialis. It will help grow your arm muscles and will increase your grip strength which will improve your other lifts.

You're going to stand with your feet shoulder-width apart. You'll place your hands on the bar slightly wider than your hips, with your hands in the supinated position.

Be sure to tighten your core. The only move you want to make is your arms. Your body shouldn't swing, and your back should stay straight up. If you choose a weight that you can control that isn't too heavy, this won't be an issue.

Once you're in position, you'll flex your elbow and move the weight toward your chest. Once the barbell is at your shoulders, squeeze your muscles and take a slight pause at the top. Lower it back down slowly.


2. Hammer Curls

The main difference between a barbell curl and a hammer curl is which part of the bicep works. There are two heads of the bicep; a barbell curl is going to work the shorter head, while a hammer curl is going to make the longer head bigger and stronger.

You can perform this exercise, sitting on a bench or standing up. Either way, the only part of your body that should move is the forearm. You'll hold the dumbbells like you would a hammer and start with them by your side, your palms facing your body.

You'll bring the weight towards your upper arm. Your wrist and shoulders shouldn't move at all. You'll pause at the top similar to a barbell curl, squeeze, and slowly lower it back down.


3. Rope Pull Downs

Another one of our favorite arm workouts for beginners is rope pull-downs. This exercise, can't be performed at home unless you have a cable machine. The cable machine can seem intimidating at first, but once you know how to set it up and perform the movement, you'll feel more confident.

You'll take the rope attachment and clip it onto the cables. Be sure the pully is at the top. You'll grab both sides of the rope in each hand with a neutral grip (palms facing each other).

You'll face the machine and extend your elbows down so your arms are straight. You should feel this in your triceps.

You'll hold at the bottom and with control move your arms back up. Be sure you don't use your shoulders and your tricep is completely isolated.


4. Cable Rope Curls

A cable rope curl will be very similar to a hammer curl, but instead of dumbbells, you'll use the cable machine and the same rope attachment as the previous one.

You'll move the pully to the bottom position and hold either side of the rope. You'll pull up as you would if you were doing a dumbbell hammer curl.

If the weight is too heavy, you'll notice your body leaning forward and you'll feel more strain in your back. You don't want this, so be sure to lower the weight if you notice your body moving. The reason to add this exercise is the cable adds more resistance and will help you have tone arms.


5. Preacher Curl

Another bicep exercise that you should add to your arm day is the preacher curl. You'll use a preacher machine, which will have you sit and rest your triceps on the pad in front of you. You'll hold the barbell and perform a curl.

When you're performing this exercise, don't let your body lift up off the seat. You don't want to use your legs or torso to move the weight. The purpose is to isolate the muscle.


6. Skull Crushers

This movement may seem intimidating, but once you try it, don't be surprised if it becomes one of your favorite arm exercises. It's challenging and will make your triceps burn, but they will give your arms the toned look, you want.

You will hold this weight over your head and face so it's important that you start with a lower weight and have your gym partner spot you. You'll bend at the elbows and allow the weight to slowly lower towards your face/head. You'll then straighten your arms and repeat.


7. Alternating Dumbbell Curls

Whether you want to build shape or strength, alternating dumbbells curls are a great option. This exercise will allow your wrists to sit more naturally than when performing a barbell curl.

The majority of people have one arm or one side that is dominant or stronger. If you're right-handed, your left bicep is likely to be slightly weaker. By adding this unilateral exercise to your arm day, you'll be able to eliminate any imbalances.

Stand in a comfortable position, if you prefer to have your feet shoulder-width apart you can, or if you want them close together that is also an option. Hold the dumbbells by your side and move one weight at a time up toward your torso. As with the other exercises, this should be slow, and controlled, and the focus should be on squeezing your bicep.


8. Bench Dips

Bench dips are great if you're at home and following an online program. However, you should also add it to your regular gym routine.

You'll grab a bench or a chair if you're at home and grab the edge with your hands facing forward. As a beginning, you can place your knees at a 90-degree angle with your feet shoulder-width apart. You'll then slowly lower your body and lift yourself using only your arms.

If the exercise becomes too easy or you want to challenge yourself a little more, place your legs straight out in front of you. You can choose to do a certain amount of reps; however, if you want to push yourself, do as many as you can without taking a break. You'll feel a burn in your triceps if you do it correctly.


9. Reverse Curls

If you're looking to grow your forearms, this is a great exercise. Even if you don't want them to be bigger, incorporating this movement will help them become stronger and will make functioning in your daily life easier. For example, picking up your children, carrying heavy bags, or moving furniture around your home.

You'll be set up to perform this exercise, just as you would for a barbell curl. However, you'll use an EZ-grip bar or a cambered bar, which is a "bent" barbell.

You'll hold the bar with your hands in a pronated position (palms facing the ground). You'll bend at the elbow and pull the weight toward your chest. Not only will this work for your forearms, but also both heads of your bicep.


10. Tricep Extensions

Another strength training exercise that can help you progress is over-the-head tricep extensions. It's crucial that you use proper form so you don't cause yourself any pain. Many people will overestimate how much weight they can handle, especially when it comes to this exercise.

You'll take two dumbbells, one in each hand, and straighten your arms, so the weights are above your head. Your palms should be facing each other and your feet should be shoulder-width apart, and tighten your core.

You'll lower the weight behind your head and then lift it back up until your arm is straight again. It's important to remember not to lock your elbows, in order to protect yourself.


Arm Workouts For Beginners

Sticking to a plan and staying motivated is one of the most challenging parts of health and fitness. It can be easy to quit and give up if you don't have someone holding you accountable. Another barrier that many people have trouble getting over is knowing how to properly execute exercises and which ones are the best.

Working with a professional will help you overcome those barriers that are stopping you from being the best version of yourself. No matter how old or how young you are, you're able to get started.


Don't wait to start working towards your goals. Give these arm workouts for beginners a try and call us today to get set up with a coach.




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