Full-arm Workout

A well-rounded arm workout should include lots of triceps work.

A well-rounded arm workout should include lots of triceps work.

The secret to toned, sculpted arms isn’t a secret at all: perform a full-arm workout when you hit the gym. It may seem tough at first, but don't worry. Many lifters, when they get into the swing of things, love arm work better than anything else, and chances are you will too. It won't even take much time. Group your arm routines with other muscle groups to save time and get results.

Triceps Dips

Dips rock your triceps isometrically, placing the stress of your body’s weight on the muscles throughout the repetition. It is virtually impossible to cheat on a dip, which makes the exercise one of the best for a full-arm workout. The motion of a dip is easy to do. Get the best results and do your dips on a dip rack. Grip the handles and suspend your body’s weight over the step with your arms in a locked, straight position. Lower yourself in a slow, controlled motion until your chest is even with your hands. Hold the position for a beat and raise yourself up to the starting position. This is one rep. Perform three to five sets of 10 to 15 reps; increase the reps as your body adjusts to the exercise.

Seated Barbell Curls

Seated barbell curls are the backbone of any arm workout. Seated curls work the upper and lower biceps, and you don’t need to perform a lot of reps to reap the benefits. Place a weighted barbell on the rack of a preacher bench, sit down and grip the barbell with an underhand grip. Pin your elbows to the armrest and lift the barbell in a smooth motion until it is in front of your face. Hold the position for a second or two. Slowly reverse the motion to the starting position. Don’t try to take on too much weight. Barbell curls work you harder when you use lighter weights with impeccable form.

Triceps Press

Take a barbell, hold it with an overhand grip and lie flat on your back on a workout bench. Hold the barbell so that it is just behind your head. Lift the barbell up in one even motion to the point where it's directly above your chest with your arms completely stretched out. Keep your arms at the top of the motion for a moment and then slowly lower the barbell to its starting position. Perform two to three sets of 10 to 15 reps. Increase the weight as your body gets used to the routine.

Pullups

Pullups build the biceps along with most major muscle groups in your neck and back. The motion of a pullup is simple. Grip a chinup or pullup bar with your palms facing you, and keep your hands even with your shoulders. Lift yourself so that your chin goes above the bar and then let yourself return to the starting position. Control the second part of the rep so that you don’t try to cheat the exercise by building up momentum. Do two to three sets of 10 to 15 reps. If you can’t perform an unassisted pullup, use a weighted pullup machine to help you complete the routine.

 

About the Author

Bobby R. Goldsmith is a writer and editor with over 12 years of experience in journalism, marketing and academics. His work has been published by the Santa Fe Writers Project, "DASH Literary Journal," the "Inland Valley Daily Bulletin" and WiseGEEK.

Photo Credits

  • JTPhoto/Brand X Pictures/Getty Images