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Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

8 Perfect Arm Workout and Exercises For Building Muscles

Perfect Arm Workout .The arm contains four primary muscle groups: the biceps, triceps, brachioradialis and brachialis.To Strengthen and grow your arms with essential bicep, tricep, and forearm exercises. Essential training tips, exercises, and workouts for bigger, stronger arms.

Looking for ways to strengthen Arm muscles , so you should do these Perfect Arm Workout.

If you’re just getting started going to the gym Try This Perfect 7 DAY BEGINNER TRAINER .

Here The 8 Perfect Arm Workout and Exercises For Building Muscles

related : How To Do Warm up Before Exercise

This Program contains workouts for Forearms , Biceps and Triceps and each on of them have different exercises. You will Do every exercise 3 sets with 10 reps.

Perfect Arm Workout

1.Barbell Curl

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

2.Close-Grip Barbell Bench Press

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  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.  you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  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.

3.Incline Dumbbell Curl

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
  3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  4. Repeat for the recommended amount of repetitions.

4.Lying Triceps Press

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
  2. Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length.  This is the starting position.
  3. As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
  4. At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
  5. Repeat for the recommended amount of repetitions.

5.Machine Preacher Curls

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Sit down on the Preacher Curl Machine and select the weight.
  2. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip. This will be your starting position.
  3. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second.  The upper arms should remain stationary and on the pad at all times.
  4. Lower the handles slowly back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

6.Reverse Grip Triceps Push down

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Facing the bar attachment, grab it with the palms facing up  at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides.  This is the starting position.
  3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Repeat for the recommended amount of repetitions.

7.Seated Palm-Up Barbell Wrist Curl

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms up. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second .

8.Seated Palms-Down Barbell Wrist Curl

Perfect Arm Workout ,Arm Workouts , Arm Exercises , Arm , Arms, upper body , build Arm muscle , Arm muscles ,forearms, biceps ,triceps

  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms down. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second .

 

Tips: With The 8 Perfect Arm Workout Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

Related : Arnold Arms Workout

About James Queen

Hi. My name is James Queen. I'm a Fitness trainer At Perfect Body Magazine . My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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