Whether you want to get toned or bulk up, training arms will not only improve your physique, but will also make everyday life easier. Think of all the groceries you can carry with stronger arms! Here's what we recommend
Exercise 1: barbell curls
• Muscles targeted: Biceps.
• How to do it: Standing up, feet shoulder-width apart and toes pointed out. Arms hanging straight down and holding the bar in front of your thighs. Palms of your hands upturned. Slowly raise the bar by bending your elbows, which stay against your body. Control the bar's descent on the way down and then return to the starting position, without locking out your arms. Repeat the movement.
• Breathing: Inhale deeply at the bottom and bring the bar towards you.
• Keep it safe: While raising the bar, remember to keep your elbows against your body. Your hands should stay in line with your forearms throughout the movement. Keep your back as straight as possible.
• Repetitions: 3 sets x 12-15 repetitions with 30 seconds of rest between sets
Exercise 2: skull crushers
• Muscles targeted: Triceps.
• How to do it: lay down on a bench, hold the bar with both hands (hammer grip) above your head. Slowly lower the bar towards your forehead, keeping your head as low as possible and elbows vertical and unmoving. Only the forearms should move during this movement. Bring the bar back up, avoid locking out your elbows, and keep your triceps engaged to prevent injury. Repeat the movement.
• Breathing: Exhale while raising the bar. Inhale while lowering the bar.
• Keep it safe: Keep your back flat on the bench, feet flat on the floor and flex your abdominals with every rep. Stay in control on the way down to avoid hurting your neck with the weight.
• Repetitions: 3 sets x 12-15 repetitions with 30 seconds of rest between sets
Exercise 3: decline press
• Muscles targeted: Pecs and triceps.
• How to do it: Hands flat on the ground, shoulder-width apart, fingers spread out and pointed ahead. Feet together and on the bench. Flex your core and raise your body by straightening your arms. Your body and head should be in a straight line. Lower your body to the ground by bending your elbows and then return to the starting position by straightening your arms. Repeat the movement.
• Breathing: Inhale while descending to the ground. Exhale when you reach the top.
• Keep it safe: Keep your body aligned, squeeze your core throughout the exercise. Keep your elbows in place, control the movement to slowly descend to the ground and avoid hyperextension of your elbows.
• Repetitions: 3 sets x 12-15 repetitions with 30 seconds of rest between sets.
Exercise 4: tricep dips
• Muscles targeted: Triceps.
• How to do it: Sitting on a bench, hands shoulder-width apart and supporting your weight, bring your feet forward and keep your back straight (pelvis under your shoulders). The further forward your feet, the more difficult the movement. Slowly lower your pelvis towards the ground by bending your elbows, then return to the starting position by pushing down with your arms.
• Breathing: Inhale while descending to the ground. Exhale on the way up.
• Keep it safe: Do not lock out your elbows, keep your back aligned, core tight and shoulders low.
• Repetitions: 3 sets x 12-15 repetitions with 30 seconds of rest between sets.
