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Adding weights to your arm workouts at home or the gym can sculpt your biceps and triceps faster than just body weight. Using these arm exercises with weights can quickly make you feel more confidence as you show off your toned, defined arms.
Here’s a complete dumbbell arm workout: Best for Biceps: Hammer Curls – 3 sets of 10 reps. Best for Forearms: Zottman Curls – 3 sets of 12 reps. Best for Shoulders: Overhead Press – 3 sets of 10 reps. Best for Triceps: Spoon Press – 3 sets of 15 reps. Great for Shoulders: Upright Rows – 3 sets of 15 reps.
The best arm exercises with weights for biceps, triceps, deltoids, shoulders, lats by PT Jayne Lo, for a full dumbbell arm workout for all levels.
Take your arm workout to the next level with our best tricep and bicep isolation exercises to tone your arms, build muscle size and improve strength.
Level-up your training toolbox with our list of the 10 best arm exercises and workouts. Learn how to grow your arms and streamline your programming.
Forearms. Most arm workouts focus on the biceps and triceps, but your forearm muscles 9 are just as important. Strong forearms contribute to more muscular appearance, but also improve grip strength that translates nicely to sport-specific activities, like weightlifting and rock climbing, as well as the activities of daily living.
We'll lay out the 12 best dumbbell arm exercises that will create massive guns, along with a great sample workout and some awesome programming tips. Table of Contents: 12 Best Dumbbell Arm Exercises For Mass & Strength; Sample Arm Workout With Dumbbells; Programming Tips For Arm Workouts With Dumbbells; Major Upper Arm Muscle Groups
The Best Arm Workout for Muscle Mass and Strength. This arms workout contains eight different exercises: four for your biceps and four for your triceps. The first exercises for each muscle group are core lifts that allow you to handle a lot of weight for optimal muscle and strength gains.
1. Biceps Blast. This workout targets the two main upper arm flexors for serious biceps gains. Choose moderate weights that allow controlled reps with a full range of motion. Barbell Curls.
This definitive list gives every fitness level – from beginner to advanced – plenty of effective exercises to do to focus on arm growth in your arm training sessions. Regardless of what your training goals are and what equipment you have at your disposal, you’ll be able to grow some serious head-turning arms.