Some people believe that their muscles are just there and all they have to do is work them out. In reality, you can only grow your muscles by taking the time to give them rest days in between workouts. It’s important that you don’t overtrain because this will lead to injury or fatigue. The following arm exercises will help build strength and muscle mass but should be done with caution so as not to cause harm.
This exercise works on biceps, forearms, and grip strength simultaneously, which makes it a great first exercise for any workout routine. You’ll need two dumbbells of equal weight (10 pounds would be good). Hold one in each hand at your side with palms facing up. Curl the weights up to your shoulder while keeping your back pressed firmly against the bench and your elbow close to your torso. Pause for a second and then slowly lower the weights back to the starting position.
This is a variation of the standard dumbbell curl that works the brachialis muscle in the upper arm. To do this exercise, you’ll need two dumbbells again, but this time they should be of different weights (5 pounds each should work). Hold one weight in each hand with palms facing your thighs. From here, curl the weights up so that your palms are now facing your shoulders. Pause for a second and then slowly lower them back to the starting position.
This is a great exercise to target the triceps muscle. You’ll need a weight bench and a cable machine. Attach a rope handle to the cable machine and sit down so that your back is resting against the bench. Hold the rope with your palms facing down and extend your arms straight in front of you. From here, slowly push the rope down until your arms are fully extended. Pause for a second and then slowly raise them back to the starting position.
Seated Cable Row:
This exercise works out the entire back, including the biceps, lats, and traps. You’ll need a weight bench and a cable machine for this one too. Sit down on the bench so that your chest is resting on it and your legs are dangling off the end. Grab the cable machine with an underhand grip (palms facing your thighs) and, with your arms extended, pull the cable towards your stomach. Pause for a second and then slowly release them back to the starting position.
Rear Delt Flyes:
This exercise is great for working out the rear deltoids. You’ll need two lightweight dumbbells for this one. Sit down on a weight bench and let your body hang off the edge so that your torso is parallel to the floor. Hold the dumbbells in front of you with your palms facing each other. From here, slowly lift the weights out to the side until your arms are parallel to the floor. Pause for a second and then slowly lower them back to the starting position.
Seated Barbell Curl:
This exercise is great for building muscle mass in the biceps. You’ll need a weight bench and a barbell with weights that you can manage. Sit down on the bench so that your chest is resting on it and your legs are dangling off the end. Pick up the barbell with an underhand grip (palms facing your thighs) and let it hang at arm’s length by your side. From here, curl the barbell up towards your shoulder while keeping your back pressed firmly against the bench. Pause for a second and then slowly lower it back to the starting position.
Standing Calf Raise:
This exercise is great for working out the calves. You’ll need a weight bench and a weight that you can manage. Place your weight bench on its side and put the weight on top of it so that it’s perpendicular to the bench. Place your toes on the edge of the weight bench with your heels hanging off and let your body weight rest on your toes. From here, raise your heels as high as possible and pause for a second before lowering them back to the starting position.
Building muscle is a common goal for many people, and there are a variety of exercises that can help you achieve this. In this article, we’ve outlined thirteen different arm exercises that will help you build muscles in your arms. These exercises range from simple to more complex, so you can find the right one for your fitness level. Make sure to warm up before beginning any workout routine and always consult with a doctor before starting any new exercise program.