Exercises for arm muscles: list, results

How to increase arm circumference by 5 cm? This program was created by the world's leading fitness experts, with its help you will achieve the desired results in a short time.

Your goal: Pumped up arms

Your time: 24 minutes

If you can't do a set of 5 push-ups and 8 dips, you should limit the number of exercises that target your arms exclusively, such as bicep curls and tricep extensions. You'll get bigger arms faster if you focus on the basic exercises.

Compound exercises are combination exercises – such as pull-ups and dips – that involve multiple joints at once. These movements help you use heavier weights than you would with isolated exercises that target one joint, and they also strengthen your chest and back muscles. They give you a full arm workout, and they work on any weakness in the larger muscles of your upper body.

If you can't do 5 pull-ups and 8 dips yet, use Exercise Program A twice a week. Once you can do these two exercises perfectly, move on to Program B, doing it once every 3-5 days. It will help you build up your arm muscles and improve your overall fitness.

[ 1 ]

Track your progress

Record the total volume of both arms in the table below. Then follow this program and re-measure every 2 weeks.

START [TOTAL CENTIMETERS]; WEEK TWO [TOTAL CENTIMETERS]; RESULT [TOTAL CENTIMETERS].

Exercise Program A

Perform this exercise program if you are not yet able to do 5 push-ups on the horizontal bar and 8 on the parallel bars.

1A Negative Pull-ups on the Bar

Place a bench under the bar, stand on it and grab the bar with an underhand grip (palms facing you), hands about shoulder-width apart. Push off the bench to help you pull your chest up to the bar. Lower yourself slowly for 6 seconds. Then repeat.

Plan: Perform 5-6 reps. Rest for 90 seconds, then move on to the next exercise.

1B Parallel Bar Dips

Grab two parallel bars with your hands and push up with your legs, straighten your arms and transfer your entire body weight to them. Keep your elbows close to your body, slowly lower yourself down, bending your arms (this movement should take you 6 seconds). The upper arms should be parallel to the floor at the end of the movement. Lower your feet to the floor to push up again and repeat the movement.

To Do: Perform 5-6 reps. Rest 90 seconds, then perform a second set of pull-ups (1A). Continue alternating exercises for 4-5 sets of each movement, resting 90 seconds between sets.

2A Close Grip Barbell Bench Press

Lie on your back on a bench with your feet on the floor. Grab the barbell with an overhand grip, hands shoulder-width apart. Keep your elbows out to the sides, lower the barbell to your chest, then press it up.

Plan: Perform 6 to 8 reps. Rest for 60 seconds, then move on to the next exercise.

2B Barbell Curls

Standing position, hold the barbell in front of your thighs with an underhand grip, hands shoulder-width apart. Keep your back straight, elbows close to your body, slowly lift the barbell to your shoulders. Hold this position, then slowly lower the barbell to your thighs and repeat the movement.

The Plan: Perform 8-10 reps. Rest 60 seconds, then perform a second set of close-grip barbell presses (2A). Alternate exercises for 3-4 sets of each movement, resting 60 seconds between sets.

[ 2 ], [ 3 ]

Exercise Program B

Move on to this program when you can do 5 pull-ups and 8 dips.

1A Pull-ups on the horizontal bar

Grab the bar with an underhand grip (palms facing you), with your hands shoulder-width apart. Pull yourself up until the bar is under your chin. Squeeze your biceps, then slowly lower yourself until your arms are almost straight; keeping your arms slightly bent will keep tension on your biceps.

Plan: Do 6-8 reps. (If you can do more, have a partner place a dumbbell between your feet.) Rest 90 seconds, then move on to close-grip bench presses (1B).

1B Close Grip Bench Press

Lying on a bench with your feet on the floor, grab the barbell with an overhand grip, hands shoulder-width apart. Elbows point out to the sides. Lower the barbell to your chest, then press it overhead.

Plan: Perform 6-8 reps. Rest 90 seconds, then perform a second set of pull-ups.

2A Dumbbell Triceps Extensions

Sit on a bench and hold a heavy dumbbell in your right hand. Extend your arm straight overhead, palm facing forward, and place your left palm on your right elbow. Lower the dumbbell down toward your face until the end of the dumbbell touches your upper chest. Your upper arm should remain still. Complete the set and repeat with the other arm.

Plan: Perform 8-10 reps with each arm. Rest for 60 seconds, then move on to the next move.

2B Isolated Cable Curls

Place the isolated bicep curl machine in front of the low pulley. Attach a rope to the cable and hold the ends of the rope in your hands. Place your upper arms on the roller in front of you, palms facing each other. Keeping your back straight and your elbows on the roller, bend your arms and pull the rope toward your shoulders. Pause, then slowly lower your arms to the starting position.

Plan: Perform 8-10 reps. Rest 60 seconds, then perform a second set of dumbbell triceps extensions (2A). Alternate exercises, performing 3 sets of each and resting 60 seconds between sets.

3A Incline Cable Triceps Extensions

Attach the rope to the cable for the lower block and position the incline bench 50-70 cm in front of the block. Take the ends of the rope in both hands and lie on your stomach on the bench, arms straight, close to the head. Without moving the upper part of the arms, bend your arms at the elbows to 90 degrees and take them behind the head. Fix in this position, then straighten your arms.

Plan: Perform 12-15 reps. Rest for 45 seconds, then move on to the next exercise.

3B Single Arm Low Pulley Curl

Stand with your back to the block and grab the handle of the low block pulley cable with your right hand. Step forward, move your right arm back 5-7 cm (the arm should remain straight). Without changing the position of your elbow, lift the handle up so that it is on the side of your chest. Fix in this position, then slowly lower your arm.

The Plan: Perform 12-15 reps with each arm. Rest 45 seconds, then perform a second set of exercise 3A. Rest another 45 seconds, then perform a second set of cable rows.

[ 4 ], [ 5 ], [ 6 ], [ 7 ], [ 8 ], [ 9 ]

Result

• Big biceps

When doing this program, your hands will be in front of you during some curls and behind you or at your sides during other movements. Changing your hand positions will help you pump up your biceps evenly. As a result, you will improve your physical capabilities and pump up your arm muscles.

• Strong triceps

Your triceps are made up of three separate muscles – the lateral head, which originates at the back of your upper arm; the long head, which forms the base of the triceps; and the medial head, which sits in between. Our exercise plan is designed to strengthen all three heads.

• Beautiful torso

The pull-ups and bench presses included in this program develop your arms with the support of your back and chest muscles. The result: you will gain large and even upper body muscles, which will create excellent support for strong and pumped up arm muscles.

• The key to success

How big are your arms? Since all you need is a measuring tape, measuring your arm size is a great way to gauge the effectiveness of your exercise program.

Your arms may look a little bigger after an exercise program or after lunch, when blood and water rush to your muscles. So for more accurate results, take your measurements at the same time of day, such as before breakfast. Hold your arm straight out in front of you and wrap the tape measure around the widest part of your arm. Record the measurement, then take the measurement on the other arm.