Tutorial 1 of 3
In Progress

Intermediate Arm Workout

Jamie July 18, 2023

Warm-up:
Perform 5-10 minutes of light cardio (e.g., jogging, jumping jacks) followed by dynamic arm stretches to warm up the muscles.

  1. Barbell Bicep Curl:
    Target muscles: Biceps.

How to perform:
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing upward) and hands shoulder-width apart.
Keep your elbows close to your body and curl the barbell upward toward your shoulders.
Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.
Sets and Reps: 4 sets of 8-10 reps.

Tips:
Use controlled movements throughout the exercise, focusing on the mind-muscle connection with your biceps.
Avoid swinging your body to lift the barbell, as this takes the focus away from your biceps.

  1. Dips:
    Target muscles: Triceps, chest, and shoulders.

How to perform:
Find parallel bars or use dip bars, and place your hands shoulder-width apart with your palms facing down.
Lower your body by bending your elbows until your shoulders are below your elbows.
Push yourself back up to the starting position, fully extending your arms.
Sets and Reps: 3 sets of 10-12 reps.

Tips:
Keep your body upright throughout the movement, leaning forward excessively can shift the focus away from the triceps.
If you find dips too challenging, you can use a dip-assist machine or resistance bands to help you perform the exercise with proper form.

  1. Hammer Curls:
    Target muscles: Biceps, forearms.

How to perform:
Stand with your feet shoulder-width apart, holding dumbbells in each hand with a neutral grip (palms facing your body).
Keep your elbows close to your body and curl the dumbbells upward, maintaining the neutral grip.
Squeeze your biceps at the top, then slowly lower the dumbbells back to the starting position.
Sets and Reps: 3 sets of 12-15 reps.

Tips:
Focus on keeping your wrists straight throughout the movement, avoiding excessive bending that could strain your forearms.
Perform the exercise in a controlled manner, resisting the urge to swing the dumbbells.

  1. Tricep Rope Pushdown:
    Target muscles: Triceps.

How to perform:
Attach a rope handle to a high pulley cable machine and stand facing it.
Hold the rope with an overhand grip and position your elbows close to your body.
Push the rope downward until your arms are fully extended.
Slowly return to the starting position, controlling the movement.
Sets and Reps: 4 sets of 10-12 reps.

Tips:
Focus on using your triceps to perform the movement, keeping your upper arms stationary throughout.
Squeeze your triceps at the bottom of the movement for an extra contraction.

  1. Close-Grip Bench Press:
    Target muscles: Triceps, chest, shoulders.

How to perform:
Lie on a flat bench and grip the barbell with your hands placed closer together than shoulder-width.
Lower the barbell to your chest, keeping your elbows pointed slightly inward.
Push the barbell back up to the starting position, fully extending your arms.
Sets and Reps: 4 sets of 8-10 reps.

Tips:
Use a spotter for safety, especially when using heavier weights.
Keep your elbows close to your body to emphasise the triceps rather than the chest muscles.

Cool Down:
Finish the workout with static stretching for the arms and shoulders. Hold each stretch for about 20-30 seconds to help improve flexibility and reduce muscle tightness.
Remember to use weights that challenge you while maintaining proper form. If you’re unsure about any exercise, consider working with a fitness professional to ensure you’re performing the movements correctly. Rest for 1-2 minutes between sets, and aim to do this arm workout 2-3 times per week, allowing at least one day of rest between sessions. Always listen to your body and adjust the intensity as needed.