Arm Day
Arm day. Yep, it’s arm day and you’re ready to get a good pump on those revered beauty muscles. To see the sweat from the hard work complement the veins bulging from every squeeze helps with the moment. Oh, what a view and confidence booster. However, some days, these muscles can get a bit boring if not familiar with the different varieties of exercises that can be incorporated into a workout.
No worries, we are here to provide you with some exercises to help spice up that pump. Sometimes going back to the basis is all we need to do. Also, we want to touch on some parts of the arms that can easily get forgotten about. Without further delay, let’s get to it!
Biceps (Front Side of the Arm)
This beauty muscle is a status symbol for men and a staple for women. The bicep muscle is an easy indicator that a person is active in the gym and if the muscle has veins bulging, then it is automatic to assume that they are very active. But what is the purpose of the bicep you ask? Located in the upper front of your area, the biceps muscle is a large muscle that is responsible for flexing the elbow and rotating the forearm. In other words, this muscle is designed to pull an object rather than push.
The bicep is a beautiful muscle but the benefits are important to your upper body strength. To maximize the benefits of the bicep, you will need to exercise them. Check out some of the best exercises for building those biceps.
Best Exercises for Biceps
Bicep curls: This classic exercise involves holding a weight (dumbbell, barbell, or cable) in front of your body and lifting it towards your shoulders by bending your elbow. This exercise targets the biceps brachii, which is the large muscle that runs along the front of your upper arm.
Hammer curls: Similar to bicep curls, but with your palms facing each other instead of up. This exercise targets the brachialis muscle in addition to the biceps.
Chin-ups: This exercise involves pulling your body up towards a bar while your palms are facing toward your body. This exercise targets both the biceps and the back muscles.
Preacher curls: This exercise involves using a preacher bench to isolate the biceps by placing your arms on a pad in front of you and curling a weight towards your shoulders.
Concentration curls: This exercise involves sitting on a bench and curling a weight towards your shoulder with one arm at a time. Using the other arm to stabilize the weight.
Cable curls: This exercise involves using a cable machine to perform bicep curls. This will provide constant tension throughout the exercise.
Triceps (Back Side of the Arm)
When you think of a pull day, you’re most likely thinking of tricep extensions or dips to perform in your workout. Not necessarily a popular muscle compared to the biceps but trust me, you do not want to lack in this muscle’s performance. You may flex those big biceps, but neglecting the triceps will lead to your arms looking very odd. The tricep muscle is located on the back part of your arms and assists with the push effect when it comes to its purpose.
Best Exercises for Triceps
Tricep-pushdowns: Tricep-pushdowns are performed on a cable machine and involve pushing a cable down toward the ground with your arms straight, targeting the triceps.
Close-grip bench press: Close-grip bench press involves performing a bench press with your hands placed close together. This exercise targets the triceps more than a regular bench press.
Dips: Dips can be performed on parallel bars or with the use of a dip machine. This exercise targets the triceps, chest, and shoulders.
Overhead tricep-extensions: Overhead tricep-extensions involve holding a weight overhead with both hands and lowering it behind your head, targeting the triceps.
Skull crushers: Skull crushers are performed lying on a bench and involve lowering a weight towards your forehead with your arms straight, targeting the triceps.
Diamond push-ups: Diamond push-ups are considered a variation of the push-up where your hands are placed close together in a diamond shape, targeting the triceps more than a regular push-up.
Forearms
The forearm is probably the most forgettable muscle to exercise next to the calves. However, the more neglect that these muscles take, the more difficult it is for the biceps and triceps to perform their duties. It really must be understood that the biceps and triceps cannot perform without the assistance of the forearms.
The forearms are located on the bottom half of the arm which is connected to your wrist. Their purpose provides the ability to grip tightly while pushing or pulling weight. If you are looking to boost your grip, try some of the exercises below.
Best Exercises for Forearms
Wrist curls: Wrist curls are performed with a dumbbell or barbell. This exercise involves sitting on a bench with your forearms resting on a surface and curling the weight toward your body.
Reverse wrist curls: Reverse wrist curls are similar to wrist curls, but with your palms facing down. This targets the extensor muscles in the forearms.
Farmer’s carry: Farmer’s carry involves holding a heavy weight, such as dumbbells or kettlebells. In each hand and walking for a distance, targeting the grip strength and forearms.
Plate pinches: Plate pinches involves holding a weight plate with your fingertips and thumb and pinching it. This targets grip strength and forearms.
Towel pull-ups: Towel pull-ups are performed by wrapping a towel around a pull-up bar and using the towel to grip while performing pull-ups, targeting the grip strength and forearms.
Wrist roller: The wrist roller involves rolling a weight up and down a rope or bar, targeting the forearms.
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Conclusion
Arms are considered a status symbol for those who are gym rats so by all means, get your aesthetics on. However, keep in mind the purpose of this muscle group because it extends well beyond being beautiful. Working the triceps, biceps, and the most forgot about forearms will give your physique a well-balanced workout and aesthetics. Keep in mind that arm day can be a quick workout depending on how you plan your workouts.
Do not feel discouraged about not feeling fulfillment in working arms because if you are doing the basics, it can get redundant. Arm day requires some creativity because of its simple movements, so further education on exercises may be needed. Whether you are in the gym consistently or just starting, these exercises are valuable at every level. So, without further summarizing, get going on those arms. As always, nothing works unless you do. Bless.
