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Arm Workout

7 min
 · 
6 exercises
Dumbbell Flat Bench Press
1 sets
20 reps
Standing Dumbbell Bicep Hammer Curls
1 sets
20 reps
Standing Dumbbell Bicep Curls
1 sets
20 reps
Standing Dumbbell Overhead Shoulder Press
1 sets
20 reps
Lateral Shoulder Dumbbell Raises
1 sets
20 reps
Front Shoulder Dumbbell Raises
1 sets
20 reps
Arm Workout
7 min
 · 
6 exercises
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Dumbbell Flat Bench Press
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. 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.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. 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.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
  2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
  3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
  4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
  5. Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Sit on the seat with your upper chest just above the horizontal handles.
  2. Push the foot lever until you are able to grasp the lever.
  3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
  4. Release the foot lever and press the hand lever out until your arms are fully extended.
  5. Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Standing Dumbbell Bicep Hammer Curls
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Standing Dumbbell Bicep Curls
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar attachment connected to the low pulley.
  2. Stand close to the station, feet shoulder width apart either side of the pulley.
  3. Grip the bar with a shoulder width underhand grip.
  4. Keep your elbows close to your sides.
  5. Curls your arms upward from the elbows in a smooth arc.
  6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
  7. Lower the bar back to the starting position in a smooth motion.
  8. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Standing Dumbbell Overhead Shoulder Press
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
  1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the dumbbells to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Chest
  1. From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
  2. The shape of your body should look like a triangle from the side.
  3. Lower your shoulders towards the ground by bending your elbows.
  4. Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.
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
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. 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.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Lateral Shoulder Dumbbell Raises
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

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Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
  2. Maintain a flat back and tight core. Look straight ahead during the movement.
  3. Be sure to maintain a slight bend in your elbows at all times.
  4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
  5. Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Front Shoulder Dumbbell Raises
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Stand straight holding a dumbbell in each hand with an overhand grip.
  2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
  5. Pause for a count of one.
  6. Inhale and slowly lower the dumbbell to the start position.
  7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
  8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Place a light-weighted barbell in front of you at your shins.
  2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
  3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
  4. Slowly lower the barbell to your hip. Repeat the movement.
Primary muscle group(s):
Shoulders
  1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
  2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
  3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
  4. Lower the dumbbells back down to your sides, and prepare for that next rep!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
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