Arm Workout for Beginners

Biceps Workout:

1. Dumbbell Bicep Curls:
   • Hold a dumbbell in each hand with palms facing forward (toward the gym mirror for example)
   • Keep your elbows close to your torso and curl the weights up toward your shoulders making sure not to rock or arch your back.
   • Lower the weights back down to your sides with control.
   • Do this for 3 sets of 12 repetitions each.
   • If you can do 12 reps easily on the first step, move up 5 pounds in weight for the second rep – it should be a challenge to complete all 12 reps during a set
2. Barbell Bicep Curls:
   • Stand with feet shoulder-width apart, hold a barbell with an underhand grip.
   • Keep your elbows close to your body and curl the barbell towards your chest.
   • Slowly lower the barbell back down to it’s original position.
   • Do this for 3 sets of 12 repetitions each
   • Again, If you can do 12 reps easily on the first step, move up 5 pounds in weight for the second rep – it should be a challenge to complete all 12 reps.
3. Hammer Curls:
   • Hold a dumbbell in each hand with palms facing your body.
   • Keep your elbows close to your torso and curl the weights up.
   • Focus on keeping the palms facing your body throughout the movement and make sure to lower the weight slowly during each rep.
   • 3 sets of 15 reps.
4. Concentration Curls:
   • Sit on a bench with a dumbbell in one hand.
   • Rest your elbow against the inside of your thigh and curl the weight up.
   • Lower the weight back down with control.
   • 3 sets of 12 reps per arm.
5. Incline Dumbbell Curls:
   • Sit on an incline bench with a dumbbell in each hand.
   • Let your arms hang straight down, then curl the weights up.
   • Lower the weights back down slowly.
   • 3 sets of 10 reps.

Triceps Workout:

1. Straight Bar Pushdowns:
   • Use a cable machine with a straight bar attachment.
   • Keep your elbows close to your body and push the bar straight down.
   • 3 sets of 15 reps.
2. Close-Grip Bench Press:
   • Lie on a bench and hold the barbell with a narrow grip (extend and then touch thumbs on the bar to get a good grip distance)
   • Lower the bar to your chest, then press it back up.
   • 3 sets of 12 reps.
3. Tricep Kickbacks:
   • Hold a dumbbell in each hand, hinge at the hips, and extend your arms back.
   • Keep your upper arms parallel to the ground and extend your forearms.
   • 3 sets of 15 reps.
4. Overhead Tricep Extension:
   • Hold a dumbbell with both hands, lift it overhead, and lower it behind your head.
   • Extend your arms back up.
   • 3 sets of 12 reps.
5. Rope Tricep Pushdown:
   • Use a cable machine with a rope attachment.
   • Keep your elbows close to your body and push the rope down.
   • 3 sets of 12 reps.

Remember to maintain proper form throughout each exercise, and adjust the weight to challenge yourself within the specified rep range. If you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.