Hey folks! Welcome back to another blog.

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As you have already read the headline, yes we are going to take a dip into building those sexy arms. And before we dive into it, let it be very clear that it doesn’t really matter if you are a pro gym goer or a newbie. Both sets of people can follow this routine. So, without further ado let’s jump into the blog and build those sexy arms!

The Anatomy of Killer Arms:

Before we jump into the workout and start talking about what exercise to do and what not to do, it becomes utmost important to understand the muscles that are at play. Here, since we are going to discuss getting those killer arms, we need to know how our arms are designed. The arms primarily are composed of two muscle groups: the biceps and the triceps. 

By now you guys would be like, ya ya we know this. But, I think it is important for me to pass on as much information as I have.

So, the biceps, located on the front of your upper arm, are responsible for flexing your elbow joint, while the triceps, on the back, extend your elbow joint. By targeting both these muscle groups effectively, you can achieve that coveted toned and defined arm look. And if you regularly hit the muscles, eventually you’ll achieve those bigger arms as well.

Warm-Up Routine:

Sorry to make you read a bit longer but before we delve into the main workout, I think I need to talk about the warm-up as well. Many of you might be skipping this part on a regular basis but this is a very important part of your workout and you need to focus on it as much as you do on training a particular muscle. 

I’ll tell you why it is important. A warm-up is of utmost importance not only because it reduces the risk of injury, but also it prepares our muscles for an intense training session ahead. A dynamic warm-up before you hit arms would be arm circles, shoulder rolls, and bicep & tricep stretches. This will get your blood flowing and joints primed for action.

The Best Arms Workout:

Alright, enough of talking, now let’s get to the good stuff! 

This arms workout consists of both compound as well as isolation exercises to sculpt your biceps and triceps as per your desire. A quick note or tip here would be for you to make sure that you adjust the weights and the difficulty levels as per your fitness level and carefully listen to your body throughout the workout. Do not look at the people around you training arms and go for EGO lifting, as that might land you into some serious trouble.

1. Barbell Bicep Curls:

Directions:

• Firstly, get a barbell to perform this exercise. Here, you can pick up a regular straight bar or maybe an Ez-bar.
• Now, grab the barbell with an underhand grip, palms facing up, and feet shoulder-wide. 
• Make sure you keep your elbows close to your body.
• Now, slowly & steadily lift the barbell towards yourself, contracting your biceps.
• Then, lower the barbell slowly & steadily back to the original position. 
• Ensure you keep the negative movement slow and steady such that muscle is under tension.
• Repeat the same for the next 2 sets of 8-12 reps.

Pro tip: Squeeze your biceps at the top of the movement for an extra burn!

2. Tricep Dips:

Directions:

• Find a stable surface, like a bench or a table.
• Now, sit on the surface and position your hands beside you such that they are shoulder-width apart, palms facing down. 
• Now, keep your feet flat on the ground, and slowly move forward such that you are not resting your glute anymore on the surface.
• Then lower yourself by bending your elbows until your upper arms are parallel to the ground. 
• With this you are half way through the workout. Now, push yourself back up to the starting position completing the rep.
• Repeat the same for the next 2 sets of 8-12 reps.

Pro tip: To make it more challenging, elevate your feet on another surface and/or add a weight disc on your lap.

3. Preacher Curls:

Directions:

• Firstly, go grab an EZ-bar and position yourself on a preacher curl bench.
• Load up the bar as per your ability. (Do not EGO lift)
• Keep your arms rested against the pad of the preacher.
• Now curl up the loaded bar by contracting your biceps.
• Slowly lower it back down to the original position completing a rep.
• Repeat the same for the next 2 sets of 8-12 reps.

Pro tip: Always, keep the negative slow such that the muscle is perfectly under tension which will enable it to develop appropriately.

4. Skull Crushers:

Directions:

• For this you would firstly need a flat bench, so go grab one.
• Now, lie comfortably on it and ask someone to hand you over the barbell if you choose to perform this with a barbell.
• If you choose to perform this with dumbbells then lie flat on the bench holding the dumbbells in your hands. 
• Then position the dumbbells/barbell straight above your chest with a narrow grip. 
• With that done now bend your elbows and lower the weights towards your forehead. Make sure you keep your upper arms stationary. 
• Grab the right weights because if you go too heavy then while bringing your hands back, close to your head you might injure your head.
• Finally, extend your arms to the starting position and repeat the exercise for the next 2 sets of 8-12 reps.

5. Hammer Curls:

Directions:

• Grab a pair of dumbbells with appropriate weight to perform hammer curls.
• Now, hold the dumbbells each at your sides with the palms facing your body. 
• Keep your elbows close to your body, and without moving your upper arms, now curl the dumbbells up towards your chest similar to barbell curls as explained above.
• Then, lower them back to the original position completing one rep.
• Now, repeat the same for the next 2 sets of 8-12 reps each.

6. Overhead Tricep Extensions:

Direction:

• This can be a compound as well as isolation exercise. Depends how you want to take it. Here, I’ll explain a compound movement.
• Firstly, you would need to grab the right dumbbell i.e. with the appropriate weight.
• Now, hold the dumbbell with both hands such that one dumbbell head rests between your thumbs & index fingers, in a manner where your thumbs & index fingers make a diamond pattern.
• Now lift the weight over your head, keeping your elbows close to your head. 
• Then, slowly lower the weight back taking it behind your head, while doing this feel the stretch in your triceps.
• Later, extend your arms back to the starting position completing one rep. 
• Repeat the same for the next 2 sets of 8-12 reps.

7. Concentration Curls:

Directions:

• Firstly, pick the right dumbbell. I mean a dumbbell with an appropriate weight for you.
• Now, grab a bench and sit on it.
• Hold the dumbbell in one hand and position it between your legs such that you rest your upper arm on one of your thighs.
• Then, slowly curl the weight up towards your shoulder, focusing on isolating the bicep muscle. 
• Lower the weight to the original position completing one rep.
• Repeat the same for the next 2 sets of 8-12 reps on each arm.

Pro tip: Add a slight twist at the top of the curl for an added challenge.

8. Tricep Kickbacks:

Directions:

• Like always, firstly, grab the right set of dumbbells. 
• Then, find a sturdy bench and hold a dumbbell in your right hand. You can also start with your left if you are comfortable that way.
• Now, with the dumbbell in your right hand, place your left knee and left hand on the bench.
• Lean forward from your hips, and bring your right elbow up to a 90-degree angle, such that your entire arm is behind your body.
• Slowly, extend your right arm straight back, focusing on the tricep contraction. 
• Then lower the dumbbell back to the original position completing one rep.
• Repeat the same for the next 2 sets of 8-12 reps on each arm.

9. Incline Bench Dumbbell Curls:

Directions:

• Grab an adjustable bench and set it to a 45-degree incline. 
• Now, sit back on the bench comfortably, letting your arms hang straight down with the dumbbells in each hand. 
• Then, curl the dumbbells up towards your shoulders, focusing on contracting your biceps. 
• Lower the weights in a controlled manner and repeat for 3 sets of 12 reps.

Pro tip: While performing the exercise make sure you keep your arm up from the elbow very stable such that it doesn’t swing back and forth.

10. Close-Grip Chin-Ups:

Directions:

• Firstly, find a chin-up bar and grasp it with an underhand, shoulder-width grip.
• Keep your core tight and engaged while pulling yourself up. Ensure you pull yourself up until your chin clears the bar. 
• Then, lower back down, maintaining control throughout the movement. 
• Aim for 3 sets of as many reps as possible.

Cool-Down and Stretch:

Congratulations on completing the best arms workout! And I think you might already be too tired. If you guys are like no man I can still have the energy to go for a marathon, then do check out my blog on planks here, and go for it. I am sure by the end of this you would be surely tired and wanting to go back home. Just kidding! 

Now, since you have gone through all the grind make sure you don’t forget to reward your hard-worked muscles with a proper cool-down routine. Go ahead & perform some gentle stretching exercises like tricep stretches and arm circles, as this would help to promote recovery and prevent muscle tightness. I am pretty sure that quite a few of you might not be going through the cool-down routine, but I must say that it is equally important to help your muscles recover better. And once you are done with the cool-down routine do not forget to serve those muscles with some protein rich food & good amount of hydration.

In conclusion, there you go, folks! A killer arms workout guaranteed to leave you feeling stronger, more confident, and ready to rock those sleeveless shirts. Just ensure you maintain proper form, listen to your body throughout the workout and beyond, and gradually increase the weights and repetitions as you progress to develop not only your arms but also your overall body. So, grab those dumbbells, get to the gym, and get going with sculpting those arms as per your desire.

And if you like the routine I have put together and want to know more you can check out the workout section here. Also, if you want to take a dip and read more about the best arms workout, then you can give this article a read too.

Also it’s important to consult with your doctor or a qualified fitness professional before beginning any new exercise program, especially if you have any pre-existing medical conditions.

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