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Beginner Arm Workout

Jamie July 18, 2023

Exercise 1: Bicep Curls
Stand up straight with a dumbbell in each hand, palms facing forward.
Keep your elbows close to your sides and slowly curl the weights up towards your shoulders.
Squeeze your biceps at the top of the movement, then lower the weights back down slowly.
Aim for 3 sets of 10-12 reps.

Tip: Avoid swinging your body or using momentum to lift the weights. Focus on maintaining proper form and a controlled movement throughout the exercise.

Exercise 2: Tricep Dips
Find a stable surface, such as a bench or chair, and sit on the edge with your hands gripping the edge beside your hips.
Walk your feet forward, sliding your hips off the bench while keeping your knees bent at a 90-degree angle.
Slowly lower your body by bending your elbows, then push yourself back up to the starting position.
Aim for 3 sets of 8-10 reps.

Tip: If you find tricep dips too challenging, you can modify the exercise by bending your knees less or placing your feet on the ground for support.

Exercise 3: Hammer Curls
Stand up straight with a dumbbell in each hand, palms facing your body.
Keep your elbows close to your sides and curl the weights up towards your shoulders, maintaining the hammer-like grip (palms facing each other).
Squeeze your biceps at the top of the movement, then lower the weights back down slowly.
Aim for 3 sets of 10-12 reps.

Tip: Focus on keeping your wrists neutral and avoid excessive swinging or jerking movements.

Exercise 4: Overhead Tricep Extension
Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
Raise the dumbbell above your head, fully extending your arms.
Slowly lower the dumbbell behind your head by bending your elbows.
Return to the starting position by extending your arms back up.
You can also perform this exercise seated on a bench or even use a rope attachment on a cable machine, whichever you feel comfortable doing.
Aim for 3 sets of 10-12 reps.

Tip: Keep your core engaged and maintain stability throughout the movement by avoiding excessive swaying or arching of your back.

Exercise 5: Push-ups
Start in a high plank position with your hands shoulder-width apart and your body in a straight line.
Lower your body by bending your elbows, keeping them close to your sides.
Push yourself back up to the starting position by extending your arms.
If push-ups on the floor are too challenging, you can modify the exercise by performing them against a wall or on an incline surface.
Aim for 3 sets of 8-12 reps.

Tip: Maintain a strong core and avoid sagging your hips or allowing your lower back to arch during the exercise.

Remember to warm up before starting your workout and cool down/stretch afterwards. Start with lighter weights and gradually increase the resistance as you become more comfortable and stronger. It’s important to listen to your body and not push beyond your limits, especially as a beginner. If you have any pre-existing conditions or concerns, it’s always a good idea to consult with a fitness professional or healthcare provider before beginning a new exercise routine.

Exercise 1: Barbell Bicep Curls: Stand with your feet shoulder-width apart, grip the barbell with an underhand grip, and let it hang at arm’s length.
Keep your elbows close to your body, curl the barbell upwards towards your shoulders, and squeeze your biceps at the top.
Lower the barbell slowly and controlled back to the starting position.
Aim for 3 sets 6-10 reps.

Tips: Avoid using momentum to lift the barbell. Focus on the contraction of the biceps and brace your core throughout the movement.

Lie on a flat bench, grip the barbell with your hands shoulder-width apart or slightly narrower, and lower it to your chest.
Press the barbell back up to the starting position, fully extending your arms.

Tips: Keep your elbows close to your body throughout the movement to emphasise the triceps.

Dumbbell Hammer Curls: Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Curl the dumbbells up towards your shoulders while keeping your elbows stationary.
Squeeze your biceps at the top and then lower the dumbbells in a controlled manner.

Tips: Maintain a strong posture and avoid swinging the weights. Keep your wrists straight throughout the exercise.

Aim for 3 sets of 8-10 Reps on Close-Grip Bench Press and 10-12 reps on Dumbbell Hammer Curls.

Exercise 4: Dumbbell Bicep Curl Double Drop Set:
Perform a set of dumbbell bicep curls with a challenging weight (e.g., 8-10 reps).
Immediately switch to a lighter weight and perform another set until failure.
Repeat once more with an even lighter weight.
Perform 2 double drop sets and aim for 6-12 Reps on each set.

Tips: Choose weights that allow you to complete each set with good form but push yourself to fatigue.
Exercise 5 and 6: Superset: Mixed Focus

EZ Bar Curl: Grip the EZ bar with palms facing upward, hands slightly wider than shoulder-width apart.
Curl the bar upwards, contracting your biceps, and then lower it back down in a controlled manner.

Tips: The EZ bar puts less strain on the wrists compared to a straight barbell.

Triceps Dips: Use parallel bars or two sturdy elevated platforms.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
Aim for 3 sets of 8-12 Reps on EZ Bar Curls and 10 Reps on Tricep Dips.

Tips: Lean slightly forward to target the triceps more effectively.

Exercise 7: Cable Rope Triceps Pushdown Double Drop Set:

Perform a set of cable rope triceps pushdowns with a challenging weight (e.g., 10-12 reps).
Immediately switch to a lighter weight and perform another set until failure.
Repeat once more with an even lighter weight.
Perform 2 double drop sets aiming for 8-12 reps on each set.

Tips: Focus on the mind-muscle connection and fully contract your triceps with each rep.

Cool-down:
After completing the workout, take a few minutes to cool down and stretch your arms and shoulders. This can help reduce muscle soreness and improve flexibility.
Remember to stay hydrated throughout your workout and listen to your body. If you’re new to advanced training techniques like drop sets, start with lighter weights and gradually increase as you become more comfortable with the intensity. Always prioritise proper form and technique over lifting heavy weights to prevent injury and maximise muscle engagement.