Are you looking for the best arm workout to build bigger biceps, triceps, and shoulders? If so, you’re in the right place! The best arm workout is designed to target all three muscle groups. It is wise to include the shoulders in any arm workout because you can’t have impressive arms without big muscular shoulders
3 Exercises for the Best Arm Workout
This workout program can increase your arm size while improving overall strength and muscle definition. This workout will focus on the exercises, volume, progressive overload, and periodization plan needed to build muscle. Let’s get started!
Bicep curls are a staple in the best arm workout. To do them correctly, stand with your feet hip-width apart and hold a pair of dumbbells or barbells at chest level. Then, bend your elbows and curl the weights until they’re at shoulder height. Pause at the top of the movement before lowering back down slowly.
You can perform different bicep curls with dumbbells, barbells, and cables to work the bicep from different angles. Select one or two bicep curl variations to get the best results.
Some Variations of the Curl Include:
- Barbell or EZ-Bar Curl.
- Cable Curl.
- Dumbbell Curl.
- Reverse-Grip Barbell Row.
- Hammer Curl.
- Incline Curl.
- Concentration Curl.
Tricep extensions are another great way to build bigger arms with the best arm workout. To do them correctly, stand with your feet hip-width apart and hold dumbbells or barbells behind your head with your elbows bent at 90 degrees. Next, extend your arms above your head, then lower them back down slowly.
Try different versions of tricep extensions and presses to build the tricep, which accounts for two-thirds of the arms side. Add 2 to 4 variations of this exercise to the best arm workout for the best result.
Some Variations of the Tricep Extension Include:
- Close-Grip Bench Press.
- Triceps Dip.
- Bench Dip.
- Triceps Machine Dip.
- Board Press.
- Dumbbell Overhead Triceps Extension.
- Cable Overhead Extension with Rope.
The last exercise in the best arm workout is shoulder presses. Stand with feet hip-width apart and hold dumbbells or barbells just above shoulder height with your palms facing forward. Push the weights until fully extended overhead, then lower them back down slowly. Make sure to keep your core tight throughout the exercise for optimal results! Add one or two shoulder exercises to your arm day workout for the best results.
Some Variations of shoulder exercises include:
- Around The Worlds.
- Barbell Front Raises.
- Barbell Upright Rows.
- Elbow Kisses.
- Forward Raise with Static Hold.
- High Plank Shoulder Taps.
- Lateral Raise Machine.
- Leaning Lateral Raise.
The Volume Needed for Arm Workouts
After selecting the exercises, you must choose the right volume to signal your body to build arm muscles. Aim for 8 – 12 reps, 3 – 6 sets, and 70 – 80% of your one rep max. The exact amount of reps, sets, and weight will depend on your fitness level, goals, and experience. However, you will see results if you are around the range for the reps, sets, and weights identified above.
Try Progressive Overload for the Best Arm Workout
In addition to volume, using progressive overload and a periodization plan to start slow and build the perfect arm workouts for your fitness level and needs is crucial. Thus, aim for a 5 – 10% or 2 to 5 pounds increase during each period of progressive overload. Then, once you master and complete the reps and sets at the current weight load, you are ready for a progressive overload.
Use a Periodization Plan for the Best Arm Workout
A periodization plan uses three phases which begin with strength, progress to muscle building, and concludes with fat cutting. Most periodization plans spread your arm workout over one year. How much time you spend in the strength, muscle-building, and fat-cutting phases depends on your fitness level, goals, and experience. Beginners can expect to spend 2 – 5 months in the strength-building phase depending on genetics and the intensity of workouts.
Select the Best Arm Workout Program
Next, you need to select your workout program. As a beginner, you can incorporate the best arm workout into a 5×5, split day, or full-body workout. Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training.
Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from their workouts. Beginners can’t do as much but don’t have to because almost anything they do will stimulate muscle growth. Also, the periodization plan will affect the arm workouts while 5×5 builds strength, drop sets, and supersets will cut fat. Thus the phase of the periodization plan will determine the workout program used during a dumbbell back workout.
Conclusion on the Best Arm Workout
This arm workout is designed to help you build bigger biceps, triceps, and shoulders quickly and effectively! By incorporating these exercises into your routine – along with proper nutrition – you should be able to see noticeable improvements over time.
Remember to take it slow when starting; focus on good form rather than trying to lift heavy weights too early on in the process! If you love bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.