Arm Workouts

Building big, well-muscled arms is an obsession with a number of men. Similarly, a lot of women also want to ensure that they do not have flabby arms. It is often seen that the arm workouts are not designed properly due to which getting the right kind of results is difficult. Arm muscle workouts should have the right combination of tricep and bicep exercises along with the exercises for the pronators and supinators. Very often, it is seen that people concentrate on one part of the arm and forget the other. For example, they do exercise the biceps and neglect the pronators and/or supinators. Therefore, arm exercises for all parts of the arm should be included.

Doing Arm Workouts

These workouts can be done on the day you decide to do only arm exercises. An alternative can be to combine the arm workout with chest and shoulder workouts. Some people do not like to have special workouts for different parts of the bodies. They would rather work the entire body everyday. They would rather change their exercise routine after every few weeks than work different parts of the body out on different days. There is an advantage of working out the arms on different days. Isolated workout for arms reduces the total energy wasted in switching between different exercises and at the same time, the arms are stressed thoroughly on one particular day.

Arm Workout Without Weights

It is indeed possible to work out your arms without weights. These workouts make use of body-weight exercises. If you are doing the workout at home then the triceps workouts should include push ups on a platform, which is at waist height. According to me the best arm exercises are the ones which make use of body-weight for resistance. An arm exercise without weights will look as follows:

Name of the Exercise	Number of Repetitions	Number of Sets
Pull Ups	10 to 12 repetitions	1 to 2 sets
Wall Push Ups	12 to 15 repetitions	2 to 3 sets
Chin Ups	8 to 10 repetitions	1 to 2 sets
Floor Push Ups	8 to 10 repetitions	2 to 3 sets
Triceps Dips	8 to 10 repetitions	1 to 2 sets
Biceps Dips	8 to 10 repetitions	1 to 2 sets

Arm Workouts with Weights

There are a number of exercises, which can be made a part of the arm workout. It is important to include a mini forearm workout set in the entire workout schedule for arms. The forearms are one of the most neglected parts of the body despite the fact that it is among the most used parts of the body. Dumbbell exercises are used for these workouts. For best workouts for arms at home you can follow a set of arm exercises with free weights that instead of dumbbells. We will now see one of the best workouts for arms.

Best Arm Workout with Weight # 1

Name of the Exercise	Number of Repetitions	Number of Sets
Dumbbell Curls	12 to 15 repetitions	2 to 3 sets
Hammer Curls	12 to 15 repetitions	2 to 3 sets
Triceps Dips	8 to 10 repetitions	1 to 2 sets
Cable Pull Down	8 to 10 repetitions	2 to 3 sets
Barbell Wrist Curls	12 to 15 repetitions	2 to 3 sets
Triceps Press	8 to 10 repetitions	3 to 4 sets

Best Arm Workout with Weight # 2

Name of the Exercise	Number of Repetitions	Number of Sets
Preacher Curls	12 to 15 repetitions	2 to 3 sets
Triceps Overhead Extension	10 to 12 repetitions	2 to 3 sets
Biceps Dips	8 to 10 repetitions	1 to 2 sets
Dumbbell Kickbacks	10 to 12 repetitions	2 to 3 sets
Triceps Cable Pushdown	12 to 15 repetitions	2 to 3 sets
Concentration Curls	12 to 15 repetitions	3 to 4 sets

If you are of the opinion, that certain specific part of the arm is your problem area, then you may want to know of workouts for that particular part.

Working out your shoulder muscles will also prove to be of help for working out the arm muscles. Before you do these workouts, do not forget to do the warm-ups. Doing arm exercises without warming up sufficiently may cause injury to the muscles of the arms.