8 arm exercises you haven’t done before

Are you tired of ordinary exercises you do at least 3 times a week? We understand you. It might be hard to motivate yourself to work out, especially, when you got used to particular exercises and they are not challenging for you anymore. That is why we have prepared for you a list of arm exercises and recommendations you have never heard of before. Now you can make your trainings more interesting and entertaining.

This list of recommendation will make you leave your comfort zone in the gym, so that you caт train more effectively. However, you still need to be very careful and to warm your muscles before training. On the top of everything, you should know your limits to avoid traumas.

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– Dumbbells and barbells instead of supporting machines

– Chest training needs to be held 24 hours before the arm day

– Cheat, whenever you feel your arm muscles cannot handle the load anymore

– Make 4 to 12 repeats per setts

– Don’t go above 12 reps for fat burn

– Anabolic nutrition for your biceps and triceps

– Include supersets for muscles antagonists into your training

– Work until post work out shake



#1 Dumbbell Bicep Curl

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-Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

-Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

-Then, inhale and slowly begin to lower the dumbbells back to the starting position.

#2 Standing Dumbbell Triceps Extension

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-To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.

-The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.

-Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.



#3 Hammer Curls

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-Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

-The palms of the hands should be facing your torso. This will be your starting position.

-Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.

-After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.

#4 Two-Arm Dumbbell Kickback

Image result for Two-Arm Dumbbell Kickback

-With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

-Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.

-Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.

-After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.