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Biceps and triceps are quintessential in holding the arm together and aid in all the major movements that you perform in your daily routine, making it absolutely necessary to train these muscle groups. Moreover, massive biceps and triceps are very prominent in the upper body and play a vital role in aesthetics as well, putting it on the wishlist of every fitness enthusiast.
However, training these muscles is not an easy task as it requires unrelenting focus and discipline along with a great arm workout routine. In addition, it is very important to have a healthy diet that is a rich source of protein.
Note: Ensure that you do not overload the weights when training with the barbell or the dumbbells as it could lead to a serious injury. Focus on finishing a higher rep count over lifting larger weights.
Let us not wait any longer and dive in deeper into the five super effective arm workouts for mass that you could add to your training program for a well-toned upper body.
#1 Barbell Curl
The barbell curl not only improves the biceps strength but also works on improving in the grip and forearm strength. Being a free weight exercise, it is highly customizable and could be performed by people of different age groups and diverse skill levels.
Also, read 5 Super Effective Arm Workout You Can Do At Home Without Weights.
Instructions:
Step 1: Stand straight while holding the barbell with a grip that is almost equal to the width of the shoulder. The palms should be facing outwards, and the elbows should be positioned close to the torso. Ensure that the arms are fully extended in the initial position.
Step 2: Lift the barbell towards the roof by contracting the biceps until it is level with the shoulders. Take care to keep the biceps stationary 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: You could perform this exercise using the EZ curl bar with various grips for variable resistance and improved customisability. Focus on proper form and a controlled movement. Avoid any unnecessary jerks while performing this exercise.
Next up: Hammer Curl
#2 Hammer Curl
Like the barbell curl, the hammer curl is a workout which works on toning the forearms and the biceps. Particularly, it trains the brachialis, the brachioradialis and the biceps for a complete arm workout.
Instructions:
Step 1: Stand straight and hold dumbbells in both the hands in a neutral position with the palms facing the body. Ensure that the elbows are always close to the body.
Step 2: With a stationary torso, move the elbows to raise the dumbbells until they are level with the shoulders.
Step 3: Hold this contraction for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tips: Exercise caution while performing this exercise to avoid hyperextension of the lower back. You could also lift a single dumbbell at a time to perform the alternating hammer curl exercise.
Next up: Dumbbell Concentration Curl
#3 Dumbbell Concentration Curl
The concentration curl is a beginner-level exercise that is very effective exercises for targeting the biceps, the brachialis and the brachioradialis muscles found in the arms.
Instructions:
Step 1: Sit on a flat bench and hold a dumbbell in one hand. The arm should be fully extended in the initial position, and the palms should be facing away from the body. Keep your thighs parallel to the floor during the entire duration of the exercise.
Step 2: With a stationary upper arm, slowly move the elbow to lift the dumbbell towards the chin. Ensure that there is a complete contraction in the biceps when the dumbbells are level with the shoulders.
Step 3: Hold this position for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: You could also perform this exercise while standing for improved resistance. People with lower back problems should exercise caution while performing this exercise.
Next up: Triceps Pushdown
#4 Triceps Pushdown
The triceps pushdown is an isolation weight exercise that targets the triceps with unmatched precision. Along with toning the triceps, this exercise also acts on other stabilizer muscles found in the chest, shoulder and the back.
Instructions:
Step 1: Stand in front of a high-pully and fix an appropriate attachment (V-angled bar, straight bar or an EZ curl bar) to the rope. Hold the attachment with the palms facing downwards and at a distance that is equal to the width of the shoulders. Ensure that the forearms are parallel to the floor and make a 90-degree angle with the upper arms.
Step 2: With a straight back, push the weight downwards using your triceps until the attachment touches the thighs. Keep in mind that the upper arms are stationary during the entire duration of the exercise.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Ensure that you follow a proper form while performing the pushdown. Improper form moves the target area away from the triceps towards the chest and the shoulder region.
Next up: Triceps Dips
#5 Triceps Dips
The triceps dips are one of the most effective ways to tone your triceps. The best part is that you do not need any fancy equipment to perform this exercise. It could be performed by beginners and experienced trainers using only their body weight for resistance.
Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.
Instructions:
Step 1: Stand in between the bars and firmly grip them with the palms facing downwards. Lift yourself until your arms are almost fully extended, and your feet are off the floor.
Step 2: With a straight torso, gradually lower yourself until the upper arms are parallel to the floor. Ensure that the elbows are close to the body while performing this exercise.
Step 3: Hold for a moment and lift yourself to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: For a variable resistance, you could perform this exercise while using a weighted vest.
Which of these exercises would you incorporate in your daily routine? Tell us in the comments below!
