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Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

30 Minutes Full Beginner Arm Workout

Are you just starting to workout?
Are you looking for Beginner Arm Workout?
congratulations
you are in the right place .Today, we’ll show you The Best 30 Minutes Full Beginner Arm Workout .

This Beginner Arm Workout has been designed for beginners looking to Building Muscles on their Arms.

As We Know The Arm contains muscle groups: Biceps, Triceps and Forearms.This workout will help You To Strengthen and grow your arms.

Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

Here 30 Minutes Full Beginner Arm Workout Routine

Complete 4 sets of 15 reps Rest: 60 sec for all moves except the forearms finishers (for which you will do 3 sets of 20 reps). Use the routine for a few weeks.

Exercise1 : EZ-Bar Curl

Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

  1. Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
  2. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
  3. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
  4. Then inhale and slowly lower the bar back to the starting position.
  5. Repeat for the recommended amount of repetitions.

Exercise2 : Cable Rope Curl

Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

  1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
  2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
  3. Put your elbows in by your side and keep them there stationary during the entire movement.
  4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
  5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
  6. Repeat for the recommended amount of repetitions.

Exercise3 : Close-Grip Barbell Bench Press

Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

  1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.

Exercise4 : Bench Dip

Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

  1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Exercise5 : Palms-Up Barbell Wrist Curl Over A Bench

Beginner Arm Workout , Workouts , Exercises , Beginner Workout ,Building Muscles , Arm muscles ,Upper Body ,Arm , Biceps, Triceps ,Forearms

  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
  6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. Repeat for the recommended amount of repetitions.

 

Tips:This Beginner Arm Workout Routine has a total of 5 exercises to target the complete area of your Arms.

You Can See Also The Perfect Beginner Workout Program At Gym for every one .

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