Arms that are big, toned, and defined (especially bulbous biceps) have long been associated with taking care of oneself at the gym, perhaps because they protrude from t-shirts and are more visible than, say, abs or legs.
As a result, many people who are new to the gym or the fitness game in general tend to focus on gaining huge arms, which is fine if done as part of a well-rounded training routine.
These are the muscles that stand out when you're wearing a t-shirt, from the forearms to the biceps, triceps, and shoulders, and they cry strength and power. Lifting big weights is required to develop great appendages.
But, please, don't go crazy with your weight selection. It must be something you can lift 30 times without failing or causing harm to oneself. Allow 2 to 3 minutes between sets of reps, rest at least one day after each workout, and gradually increase the weight you're lifting.
Curls with Barbells:
3 sets of 10 reps
What to do:
Start with your knees slightly bent and the barbell against your thighs.
Slowly raise the barbell towards your chest before returning it to your thighs in a steady motion.
Curls with Hammers:
3 sets of 10 reps
What to do:
Grab two dumbbells, one in each hand, and stand tall with your arms by your sides and the weights pointed forwards against your thighs.
Then, when you lift the dumbbells to your chest, keep your upper arm absolutely steady, keeping it in the forward-facing position.
Return the dumbbells to your sides in a controlled motion to complete one rep, nine additional reps, and two more sets.
Pushdowns on triceps:
3 sets of 10 reps
What to do:
This can be done on the cable pull-down equipment at the gym.
Grab the bar with elbows bent and knuckles facing upwards with the weight set on the machine that you're comfortable with.
Then you'll lower the bar down to your thighs using only your triceps.
Keeping your elbows close to your torso might help ensure that the strain is placed on your triceps.
Then slowly bring the bar back up to your chest and back to the starting bent elbow position.
Dips for Triceps:
3 sets of 10 reps
What to do:
Take your weight on a pull-up machine by elevating your legs behind you and holding yourself in position with almost fully extended arms.
You'll keep your elbows tucked in to isolate your triceps from this starting position.
Lower yourself to the point where your nearly straight arms bend at the elbow to form a 90-degree angle.
Then push yourself up again.
Reverse Curl with Dumbbells:
3 sets of 10 reps
What to do:
Starting with a dumbbell in each hand and flat against the front of your thighs, stand upright.
Your knuckles should be facing upwards with the dumbbell in a horizontal posture.
You'll use your forearms to lift the dumbbells from your thighs and up towards your chest while keeping your arms close to your body.
Return them to their original position in a regulated manner.
So that'll be one rep.
Reverse Curl Cable:
3 sets of 10 reps
What to do:
Place the weight at the lowest position possible.
Hold the bar against your thighs, knuckles facing upwards, with a straight back.
Then, slowly raise the bar, engaging your biceps and performing the exercise with your forearm muscles.
Keeping your elbows close together guarantees that your forearms are doing the effort.
A barbell can also be used for this workout.
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