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Building strong and explosive arms is on the wishlist of every fitness enthusiast. While improving the overall physique, well-built arms also aid in a host of upper body movements that you perform in your daily routine.
However, to build strong arms, one has to include a highly focused training program that targets the upper and the lower arms with unrivaled precision. It should include exercises that target the forearms, biceps and the triceps while also acting on a host of stabilization muscles for a balanced training routine.
Nevertheless, keep in mind to mix it up while at the gym and include a multitude of workouts in your training program. Ensure variety and perform exercises that target a host of muscles for a complete upper body workout to avoid any muscle imbalances that could lead to further complications down the line.
Let us dive in deeper and look closer at the five best arm workouts that you could add to your workout program to build explosive arms.
#1 Weighted Bench Dip
The weighted bench dip is an advanced variation of the standard dip that targets the Triceps Brachii with enhanced precision. In addition, the exercise targets the deltoids, biceps, lats and the pectoral muscles, making it a complete upper body workout.
Instructions:
Step 1: Place two flat benches such that the distance between them is marginally less than the length of your legs. Sit on the inside of the benches by placing your legs on one bench and resting your hands on the other bench. Use the help of an assistant to place the weight on the legs. Place the weight on the legs and then raise yourself if you are performing this exercise alone.
Step 2: Drop the lower body while keeping the arms stationary on the bench until the chest is in line with the bench. Keep your elbows close to the body while performing this motion for maximum efficiency.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tips: Do not overload the weights as it could lead to a serious injury. Beginners should perform this exercise without added resistance before stepping up the difficulty with weights.
Also, read 5 Super Effective Arm Workout You Can Do At Home Without Weights.
Next up: Dumbbell Curl to Shoulder Press
#2 Dumbbell Curl to Shoulder Press
The dumbbell curl to shoulder press is a very effective exercise that not only targets the biceps but also activates the muscles in the shoulder region as well. The exercise could even be performed by beginners and casual trainers, thanks to its simple motion.
Instructions:
Step 1: Stand straight and hold dumbbells in both the hands with the palms facing away from the body. The arms should be fully extended and parallel to the body in the starting position.
Step 2: Gradually lift the weights upwards while keeping your upper arms stationary. Lift the weights until they are in line with the shoulders.
Step 3: Extend the upwards while simultaneously rotating your arms until they are fully extended overhead.
Step 4: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not use momentum to lower the weights. Focus on a controlled motion for an effective workout.
Next up: Zottman Curl
#3 Zottman Curl
The Zottman curl brings the best of two worlds and actives the biceps and forearms, making it a very effective exercise for building strong arms.
Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.
Instructions:
Step 1: Stand straight with feet placed shoulder-width apart. Hold dumbbells in both the arms and position them just below the hips with fully extended arms. Ensure that the palms are facing away from the body in this position.
Step 2: With stationary upper arms, curl the weights upwards until they are in line with the shoulders.
Step 3: Hold the contraction for a moment and rotate your arms such you hold the dumbbells with a pronated grip.
Step 4: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Keep your arms close to the body while performing the Zottman curl.
Next up: Reverse Barbell Curl
#4 Reverse Barbell Curl
The reverse barbell curl is an isolation exercise that targets the forearms and the biceps with improved precision. Moreover, the exercise targets the trapezoid and the deltoid muscles in the upper body.
Instructions:
Step 1: Stand straight with feet planted shoulder-width apart and hold the barbell with a pronated grip.
Step 2: With stationary upper arms, lift the weight upward while flexing your elbows until it is in line with the chest.
Step 3: Hold the contraction for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Keep the elbows close to the body while performing this exercise.
Next up: Triceps Pushdown
#5 Triceps Pushdown
As the name says, the triceps pushdown activates the triceps in the upper arms. The use of a cable machine in this exercise controls the range of motion allowing for better toning of the target muscle group.
Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Instructions:
Step 1: Stand straight in front of a cable machine and hold the appropriate attachment with an overhand grip. Bend slightly forward while maintaining a straight back and keep the arms close to the body. Ensure that the distance between the palms is approximately equal to the distance between the shoulders.
Step 2: With stationary upper arms, push the attachment downwards until it touches the thighs.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: You could perform this exercise with different cable attachments for added resistance.
