How To Workout Your Arms?

Keeping your back straight, bend your legs slightly and lean forward from the waist until your torso is nearly parallel to the ground. Raise your elbows until your upper arms are even with your back.

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Ball slams are a full-body movement that will fatigue your arms and add a little cardio to your workout. Equipment needed: Medicine ball or slam ball. Stand with your feet hip-width apart and hold the ball at your chest. Lift the ball up and slightly behind your head.

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Bend forward from hips and place right hand on a bench. Extend left arm down, palm facing right. Draw left hand up to rib cage. Lower arm, then bring elbow out 45 degrees from side. Lower arm again, then draw elbow out perpendicular to ribs, turning palm to face left. Lower arm and repeat entire series 5 to 10 times.

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The Best Exercises For the Back of The Arms. Tricep Pushdowns: At most gyms, you’ll find a cable apparatus with a rope or bar attached to it. This is perfect for triceps pushdowns, in which you start with your arms bent at 90 degrees and then extend them until they’re completely straight. By using different handles and grips, like a front grip,

Focus on the exercises that give you the most promising results for your body type. Pushups are simple and help build muscle.

All weights-free arm workouts should have some kind of plank-based workout in it. The position itself works every part of the body, and its many variations are great for targeting your arms.

1. Arm circles. This arm exercise targets your triceps, biceps, and shoulders. While standing straight with your feet flat on the ground and arms extended out to the side at a 90-degree angle to your body, start moving your arms in small, fast circles forward.

This workout includes 3 circuits of 3 exercises, each focusing on different muscle groups for the chest, shoulders, biceps, and triceps. Make the workout your own by doing one circuit or up to three circuits for a longer, more intense workout. Many of the moves work more than one muscle group, making this a functional and effective workout.

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The most intense arm workout you’ll do this year is right here. With nothing more than some dumbbells and a single cable stack, you’ll get the pump of your life. Are you ready to earn it? Shop.