Sculpting strong arms is one of the most common fitness goals. There is no greater feeling than flexing and seeing defined muscles as a result of the work you put in at the gym. Other than looking great, your arms are responsible for many of our functional motor skills, including lifting, carrying, pushing, pulling, and climbing. Personal trainer DeJuana Richardson shares the arm workout he uses with many of his clients. Do the following workout twice per week, and you will have strong arms in no time.
Pushup
Repetitions: Four sets of eight to 12 repetitions
- Start in plank position with your arms fully extended, hands slightly wider than shoulder-width apart, head and neck gazing forward in neutral position. Keep your feet close together, and tighten your core so your lower back is flat and in line with your upper back (make sure your hips don’t sag).
- Lower your body toward the ground, keeping your elbows close to your body.
- Once your chest grazes the ground, reverse the movement by applying force to the floor through your hands, extending your elbows until you return to starting position.
Modification: If your form is compromised at any time, you can make the pushup easier by starting with your knees on the ground or by positioning your hands on an incline, like a bench.
Pull-up
Repetitions: Four sets of eight to 12 repetitions
- Hang from a bar with your arms extended.
- Keeping your core and shoulders engaged, pull yourself up until your chin passes the bar. Hold the position for a second.
- Maintaining control, slowly lower yourself to start position.
Modification: Use a resistance band to support your body weight. Wrap the band around the pull-up bar so it forms a loop at the bottom. Place knees in the loop when you perform the exercise to support your weight.
Tricep dips
Repetitions: Four sets of eight to 12 repetitions
- Hold your body upright with your arms straight above the bars.
- Keeping your elbows close to your torso, lower your body until your upper arm and forearm form a 90-degree angle.
- Push your body up to return to starting position.
Modification: Complete the exercise off the side of a bench or chair.
Cable Tricep Extension
Repetitions: Four sets of eight to 12 repetitions. Use a weight so that at the end of the repetitions you cannot do one more.
- Hold a cable column rope with your palms facing in, leaning forward slightly. The cable should be at a height so your forearms form a 90-degree angle.
- Extend the elbows, pulling the rope down until your arms are straight.
- Slowly and under control, return the rope to starting position.
Modification: Reduce the weight.
Barbell Bicep curl
Repetitions: Four sets of eight to 12 repetitions. Use a weight so that at the end of the repetitions you cannot do one more.
- Stand with feet shoulder-width apart. Bend over to grab the bar, palms facing up.
- Stand up straight. Without moving your upper arms, bring the bar toward your chest.
- Slowly return to starting position and repeat.
Modification: Use lighter weight.
You may also like:
5 Reasons to Start Strength Training Today