Many workouts require the use of arms. Whether, you’re working the shoulders, back, abs, chest or legs, you must use your arms. having strong arms is therefore an important requirement for any fitness program. The following are arms workouts that will take you less than 10 minutes to complete but the results you’ll get are incredible.
Dumbbell Curl
This is a bodybuilding exercise meant to work the arms and increase the strength, size and endurance of the biceps. When you’re ready to start, load up two dumbbells with weights you’re comfortable with.
Hold each of the dumbbells in your hands. Your hands should be fully stretched on your sides. Lift up the dumbbell until your arm is fully folded at the elbow. Return the weight slowly back to its original position and do the same with the other hand. Repeat the same process 10 times and rest for 30 seconds before doing another set. If you only have one dumbbell, you can do one set with the right hand and work the left hand as you wait for the right hand to relax and recover from the first set.
Barbell Curl
This is similar to dumbbell curls. The only difference is that a long bar is used to hold the weights as opposed to two short bars. Hold the bar and stand up straight with the barbell hanging from your two hands. That’s your starting position. Lift up the weight as you fold your arms. The bar should be below your chin. Move the weight slowly back to the starting position and repeat the same move 10 times. That is one set. Rest for 30 seconds before doing two more sets.
Other Arms Workouts
You can also perform chin ups with the barbell to build your arms. A close-grip bench press is also a great workout for the arms. Triceps push downs and dumbbell overhead press are also great for the arms.
The key to success in building your arm strength lies in performing as many sets as possible, each of which should have at least 10 repetitions. Remember to also warm up and warm down before and after the workout to ensure optimal muscle growth. Drinking a lot of water after the workout is important as it will help replenish the body.
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