Arm exercises that deliver quick results. If a normal-size tee looks too loose on you, it’s time to make your arms bigger. You need to grab a pair of dumbbells and do some weight training to make your arms strong and toned. If you don’t know how to exercise for arms, you can certainly count on us. In this article, we have presented a great arm workout that will deliver quick results.
1. Arm Push-Ups
Push-ups will not only work on your chest but your arms as well. To begin this exercise, lay with your stomach down on the ground. Keeping your palms down about 15 inches apart and toes a few centimeters apart, lift your body off the ground. Now slowly bend down until your chest is just above the ground. Push back and come to the starting form.
2. Lateral Raise
To do lateral raise, stand erect as you hold a pair of a dumbbell. With your palms facing in and elbows slightly bent, extend both arms out to your sides. Keep extending your arms upward until the dumbbells reach the shoulder-level. Now lower both the arms.
3. Biceps Curl
Biceps curl is an ideal arm workout to strengthen your bicep muscles. Stand tall on the ground with free weights in your hands. Keep your palms facing frontward. Now pull the free weights up until they reach your chest. Lower your hands. Perform biceps curl 8-9 times more.
4. Palms-Down Wrist Curl
This arm exercise will tone your arms and strengthen your wrist. To do it, sit on a bench/chair. Hold a straight barbell with your hands facing downward. While keeping your arms on the knees, move the barbell down toward the ground as far as you can. Pull it upward with the help of your wrist. Continue lowering and curling for 4 minutes.
5. Underhand Row
Do this arm exercise by setting your body in a seated position with your knees bend and holding the cable bar with your hands facing up. With your hands shoulder-width apart, pull the cable bar toward your stomach. Now return the cable bar to the original position. Keep repeating until you complete 26-28 reps.
6. Incline Dumbbell Chest Fly
Lie on your back on an incline bench. Hold a pair of dumbbells over your chest with both arms raised straight upward. Now bend your elbows and lower your hands out to spread your arms outward. Again raise your hand up to the starting form.
7. Dumbbell Curl-Press
Hold a set of free weights next to your hip region. With your palms facing outward, push the weights up toward the ceiling. Bring the weights down to the starting position. Continue to push and perform dumbbell curl press for a minute.
8. Dumbbell Punch
Hold a pair of dumbbells/free weights in your hands. Push and punch your right hand forward. Pull your right hand back toward yourself as you punch your left hand forward. Continue punching alternatively for a minute.