Arm Workouts | gym arm workout female

 The Only 10-Minute Sleeve-Busting Arm Workout You Need

When it comes to looking muscular-beach-ready, big arms are an absolute must. For truly shirt-ripping arms, this is going to hit every muscle from shoulder to wrist for a comprehensively built set of pythons that will definitely size you up a sleeve - maybe even two! Plus, it will help get rid of "turkey wings" during the holidays. So get ready for just 10 minutes of arm workout that will leave you totally relaxed. Forearm While machine exercises can be great to incorporate into your training, this 10-minute arm workout uses dumbbells exclusively, so if you're ready, hit it up! Plan to do each exercise for 10 reps, rest briefly, then move on to the next exercise. Repeat the complete circuit three to five times. Eat the Original Article, Not That!

Let's face it: When it comes to

looking muscle-beach-ready, big arms are absolutely essential. For truly shirt-ripping arms, this is going to hit every muscle from shoulder to wrist for a comprehensively built set of pythons that will definitely size you up a sleeve - maybe even two! Plus, it will help get rid of "turkey wings" during the holidays. So gear up for just the 10-minute arm workout you need for a total sleeve-buster.

In this killer arm-blasting workout, we'll hit the following muscles to ensure full arm growth: shoulders, triceps, biceps, and forearms.

While machine exercises can be great to incorporate into your training, this 10-minute arm workout exclusively uses dumbbells, so if you're ready, hit it up! Plan to do each exercise for 10 reps, rest briefly, then move on to the next exercise. Repeat the entire circuit three to five times.

5-Minute Standing Arm Workout for Toned Biceps

Cozy weather is upon us, which means one thing: You may need more motivation to leave your warm home to sweat it out at the gym. That's right! Your fitness routine doesn't have to suffer, because we've got you covered with a five-minute standing arm workout for toned biceps. The best part is that this diet doesn't take much time, and you can do it in your living room if you want.

Many of my clients want to target a popular area of the body and improve the biceps. In building your biceps and training them straight, you need to be strong in your stretching exercises, such as rows and lat pulldowns. Once you gain strength in these movements, you will notice that your biceps will begin to improve.

Remember that your biceps respond well to high-rep work and short rest intervals. This will give them more blood flow, allowing you to build them up.

When choosing the right movements, you should do curls that involve different hand positions and equipment. And don't neglect your forearms—they're an important part of your upper arm.

All you need to sculpt toned biceps with this routine is a resistance band and a set of dumbbells. Keep reading to learn about the ultimate five-minute standing arm workout we've put together just for you. Do it as a standalone exercise or as a finisher after an upper body session. And then, don't skip the best arm workout to get rid of "turkey wings," says one trainer.

1. Dumbbell Hammer Curls Dumbbell Hammer Curl Exercise © Eat This, Not That! Dumbbell hammer curl exercise

To perform your dumbbell hammer curl, grab a pair of dumbbells. Use a neutral grip, and make sure both hands are facing each other. Keep your shoulders pulled back as you curl the dumbbells overhead, flexing your arms and biceps the entire time. Squeeze hard at the top of the curling motion, then resist on the way down. Complete 10 to 12 reps.

2. Provided by Zottoman CurlsZottomon Curl Exercise © Eat This, Not That! Solomon curl exercise

Dumbbell Zottman curls are a great way to build your biceps and arms at the same time. Killing two birds with one stone!

To perform Zottman curls, curl the dumbbells up as you normally would. At the top of the movement, turn your palms down and lower the weight while maintaining tension in your arms. Then, bring your palms back up and repeat. Complete 10 repetitions.

3. Resistance Band Curls Exercise Standing Arm Exercise © Eat This, Not That! Resistance Band Curl Exercise Standing Arm Exercise

Last but not least, grab your resistance band. Step onto the resistance band and grab the handles. Keep your chest tall and core tight, and rotate the handles toward your body. Forcefully squeeze your biceps at the top of the movement, then resist on the way down until your arms are fully extended before doing another rep. Complete 12 to 15 reps.

5 Essential Exercises for Big Arms

You've done about a thousand curls and the same number of tricep extensions in the past week, yet your arms aren't growing. The reality is that you cannot achieve real muscle growth by doing the same arm exercises over and over again. If you want to reach a new level, you need variety in your workouts. The arm exercises below will help you challenge your arms and make them bigger. These movements allow you to expend your energy more efficiently: you'll centralize your biceps and triceps and maximize the benefits of each movement. Read on for instructions on how to perform each exercise effectively. 5 Essential Arm Exercises for Muscle Growth