- Adjust the seat height so that you can comfortably hang your arms over the pad of the machine. Make sure your shoulders are forward, allowing you to bring your arms closer than shoulder-width.
- Using an underhand grip, secure the handle of the machine bar. Keep a slight bend in the elbows at all times. Move the bar up, towards your face, focusing the tension in the biceps. Pause at the top and slowly lower to the starting position.
- Do not allow the weight to touch the stack and do not lock out your elbows. Repeat.
Arm Day
1 min
·
6 exercises
Add notes / instructions
Machine Bicep Preacher Curls
Machine Tricep Dips
Machine Seated Shoulder Press
Low Cable Back Rows
Seated Chest Press
Wide-Grip Lat Pulldowns
This Arm Day 1 min gym workout plan effectively targets your arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Arm Day
1 min
·
6 exercises
Add notes / instructions
Machine Bicep Preacher Curls
Primary muscle group(s):
Biceps
Secondary:
Forearms
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
- Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
- Grip the EZ curl bar with an underhand grip at shoulder width.
- Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
- Lower the bar by extending your arms back to the starting position.
This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
- Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
- Grip the dumbbell with an underhand grip at shoulder width.
- Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps.
- Lower the dumbbell by extending your arms back to the starting position.
- Repeat for the desired number of repetitions then change to your other arm.
This exercise is designed to isolate and focus attention on the biceps. Therefore resistance is stronger at the start of each repetition. So when you begin each repetition, don't
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
- Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps.
- Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
- Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.
Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.
Machine Tricep Dips
Primary muscle group(s):
Triceps
- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
- Slowly push down on the bars, focusing all the movement in your triceps.
- When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
- Sit at the Triceps Dip machine but make sure to brace your core throughout the movement. Place your hands on the bar with your elbows pointing behind you. Your arms will make a 90 degree angle.
- Slowly push down on the bars, focusing all the movement in your triceps.
- When you reach the bottom, pause and do not lock out your elbows. Slowly return to the starting position but do not let the weight touch the stack.
Primary muscle group(s):
Triceps
Secondary:
Chest, Forearms, Shoulders
- Standing between the bars of a dip station, grip the bars with an overhand grip,keeping your elbows tucked in close to your body.
- Allow your body weigh to hang so it is being supported by your arms and shoulders. Keep your hips straight.
- Push down through your palms with your arms, lifting your body up until your arms are almost straight. (Do not lock your elbows)
- Lower your body by slowly bending your elbows and continue down until you feel a slight stretch in your shoulders.
- Pause, then push yourself back to the starting position.
- Repeat.
By keeping your back straight and not leaning forward, you will work your triceps harder.If you wish to work on your chest leaning forward puts more emphasis on your pecs. As your strength increases, you can add weight by using a dip belt.
Machine Seated Shoulder Press
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
- Keep a tight core and flat back as you remain seated in the shoulder press machine.
- Look straight ahead as you hold on to the handles.
- Slowly, press the handles up above your head.
- Do not lock out your elbow.
- Slowly, bring the handles back down but do not let the weight stack touch.
- Repeat the movement.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
- Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
- Place the dumbbells on top of your thighs with your palms facing down.
- Raise the dumbbells to your shoulders.
- Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
- As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
- Pause for a count of one.
- Slowly return to the start position inhaling as you do so.
- Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
- Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
- Grip the barbell with an overhand grip.
- Space your hands out so that your elbows are bent at 90 degrees.
- Lift the bar to around shoulder level by extending your arms. This is the start position.
- Inhaling, lower the bar to your shoulders slowly.
- Hold for a count of one while squeezing your shoulder muscles.
- Push the barbell back to the start position as you exhaling as you do so..
- Repeat for the recommended amount of repetitions.
This exercise can also be performed standing.
Low Cable Back Rows
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
- Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
- Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
- Lean forward, keeping your back straight and grip the V-bar handles with both hands.
- Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
- Your back should be slightly arched, with your chest should be pushed out. This is the start position.
- Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
- Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
- Hold for a count of one.
- Inhale as you return to the start position in a smooth movement.
- Repeat.
Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Seated Chest Press
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Sit on the seat with your upper chest just above the horizontal handles.
- Push the foot lever until you are able to grasp the lever.
- Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
- Release the foot lever and press the hand lever out until your arms are fully extended.
- Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Wide-Grip Lat Pulldowns
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
- Set up a cable station with a straight bar attached to the top pulley.
- Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
- Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
- Lean back slightly without arching your back.
- Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
- At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
- Return to the start position by arcing your elbows forward while relaxing your shoulders.
- Repeat.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
- Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
- Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
- Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
- Repeat.
By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.
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