7 Arm Workouts At Gym For Men & Women

1) Dumbbell Close Grip Bench Press

 

Step 1:
Lie back on a bench gripping the dumbbells tight and Palms facing in.

Step 2:
Keep the chest up and press the shoulder blades against the bench. Keep your elbows, fully extended and take a deep breath.

Step 3:
Lower the dumbbells in a controlled manner till the dumbbells, come to the side of the chest. Keep the elbows close to the body and push the dumbbells back up.

Continue doing this till you reach your rep target.

 

 

2) Bench Dips

 

Step 1:
Sit down on a bench close to the edge and hands next to your legs.

Step 2:
Walk your feet out and extend your legs lifting your hips off the bench holding there with the extended arms.

Step 3:
Breathe into the stomach and hold to make the core tight. Lower your body down as far as you can go or until your arms form a 90 degree angle. Push through your palms to come back to starting position and breathe out.

Breathe in and repeat.

Continue doing this till you reach your rep target.

 

3) Dumbbell Seated Overhead Triceps Extensions

 

Step 1:
Sit upright on a bench and hold a dumbbell with both hands.

Step 2:
Lift and hold the dumbbell overhead with arms fully extended and palms facing the roof and elbows pointing forward.

Step 3:
Keep the chest up and breathe in. On top, lower the dumbbell behind your head by bending at the elbows. Lower the weight as far as possible, while keeping the shoulder position fixed.

Step 4:
Come back to the starting position by extending the elbows. Finished the rep by squeezing the triceps, breathe in, and repeat.

Continue doing this till you reach your rep target.

 

4) Incline Diamond Push Up

 

Step 1:
Choose any elevated surface like a bench or edge of her bed or even stairs.

Step 2:
Place your palms close such that the index fingers and thumbs are touching forming a diamond shape. Keep your feet shoulder width apart such that your shoulders hips and the heels form a straight line.

Step 3:
Breathe in and engage your core and glutes. Lower yourself keeping elbows close to your body and push back to the starting position.

Continue doing this till you reach your rep target.

5) Hammer Curl’s

 

Step 1:
Hold the dumbbell and a hammer grip and stand in a shoulder width stance.

Step 2:
Take a deep breath at the bottom and curl the dumbbell up. Without moving your shoulder. Make sure that you do not fully extend your elbows on your way down.

Continue doing this till you reach your rep target.

 

6) Barbell Biceps Curl

 

Step 1:
Hold the barbell with an open hand grip at shoulder width.

Step 2:
Breathe in and keep the chest up and chin tucked in, curl the weight up flexing the elbow, make sure that you do not fully extend your elbows on your way down.

Continue doing this till you reach your rep target.

 

7) Reverse Curls

 

Step 1:
Stand close to the machine. Hold the handle in an overhand pronated grip at shoulder width.

Step 2:
Take a deep breath at the bottom and curl the weight up. Make sure that shoulder stays in place and the movement happens only at the elbow.

Continue doing this till you reach your rep target.

Try These Exercises Also:

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