Best Arm Exercises You Should Be Including in Your Arm Workout

So what is the best arm workout? Dumbell curls? Hammer curls? Tricep extension? Wrong! Isolation exercises such as those are typically used for injury rehabilitation or bodybuilders looking to get huge muscles. However, if you really want to do the best arm workout, stick to compound exercises that provide a total body workout as well. So, what are the best arm exercises I should be including in my arm workout?

Chinups, pullups, and dips!

Chinups

Chinups is one of the absolute best arm exercises you can do. Not only will chinups target the arms, specifically the biceps brachii, but the lats, rhomboids, and traps as well, among many others. Include chinups in you arm work out and you will have strong, toned arms in no time!

Here’s how to do chin ups:

1. Position your body directly under a pull up bar

2. Grasp the bar with a supinated grip (palms facing toward your body) with the hands approximately shoulder width apart or whatever feels comfortable

3. Pull your body up until your chin is over the bar

4. Lower yourself down slowly and in a controlled manner

5. You have completed a chinup!

Tips:

§ do not swing your body for momentum (called “kipping”)

§ try to do the chinups using more of your biceps brachii as opposed to your wrists

§ keep your core tight

§ expand your chest towards the chinups bar as you pull

§ exhale on your way up and inhale on your way down

Pullups

Although pullups are not as effective as chinups for targeting the arms, they still make for one of the best arm workouts you can do. Pullups target most of the same muscles that chinups do. Additionally, if you are interested in rock climbing, pullups are the exercise for you! Like chinups, pullups is one of the best arm exercises because they are functional in nature that can help you muscular, toned arms!

Here’s how to do pull ups:

1. Position your body directly under a pullup bar

2. Grasp the bar with a pronated grip (palms facing away from the body) with the hands approximately shoulder width apart or whatever feels comfortable

3. Pull your body up until your chin is over the bar

4. Lower yourself down slowly and in a controlled manner

5. You have completed a pullup!

Tips:

§ do not swing your body for momentum

§ pull more with your elbows as opposed to your wrists

§ keep your core tight

§ expand your chest toward the bar as you pull

§ exhale on the way up and inhale on the way down

Towel Pull Ups

Towel pull ups are similar to chinups and regular pullups except that they are more of a forearm workout than biceps workout. Towel pull ups is one of the best arm exercises because they target so many different muscles. Sadly, grip strength is often neglected in most fitness routines. How else are you going to be able to dumbbell chest press 120 lbs in each hand if you cannot even hold them?!

Here’s how to do towel pull ups:

1. Wrap two towels over a pull up bar about shoulder width apart (one towel can be used as long as it’s strong enough to support your body weight)

2. Position yourself directly under that pullups bar and grab the towels

3. Pull your body up until your chin is over the pull up bar

4. Lower yourself down slowly and in a controlled manner

5. You have completed a towel pull up!

Tips:

§ same as pullups

Triceps Dips

We have gone over a few different variations of pullups and chinups that mainly target the biceps brachii and forearm muscles. Well what about the triceps? Glad you asked! Triceps dips are one of the best arm exercises you can do. In addition to the triceps, triceps dips also target the pecs and forearm muscles. Again, I love triceps dips so much because like chinups and pullups, they are compound exercises that require nearly every muscle in the body to perform correctly.

Here’s how to do a tricep dip:

1. Position yourself in between a parallel dip bar grasping each handle with your hands

2. Raise yourself onto the parallel dip bar with elbows locked

3. Lower your body until your shoulders are lower than your elbows (or whatever feels most comfortable)

4. Forcefully push your body back up and lock the elbows out

5. You have completed a tricep dip!

Tips:

§ keep the elbows as close to your body as possible to target the triceps and keep your elbows pointed out as much as possible to target the chest muscles

§ pick a spot in front of you that is in between straight forward and straight down and keep looking at that spot

§ inhale on the way down and exhale on the way up

§ expand your chest so your shoulders do not roll forward

§ cross your feet and bend your legs if you’d like (to increase intensity keep the legs straight throughout the set)

Arm Work Out

So, now that you know some of the best arm exercises it is time to create incorporate them into the best arm workout you have ever done! Realize that there are many other great arm exercises that can be done including but not limited to pushups, diamond pushups, close grip pushups, wide grip pullups,close grip pullups, close grip bench press, and the list goes on and on. Alternate between the following workouts 1 or 2 times per week resting at least 48 to 72 hours in between sessions:

Pullups
3 sets

10 to 12 repetitions

Triceps Dips

3 sets

10 to 12 repetitions

Chinups

3 sets

10 to 12 repetitions

Pullups

3 sets

10 to 12 repetitions

Triceps Dips

3 sets

10 to 12 repetitions

Towel pull ups

3 sets

10 to 12 repetitions

Chinups

3 sets

10 to 12 repetitions

Triceps Dips

3 sets

10 to 12 repetitions

Towel pull ups

3 sets

10 to 12 repetitions

Final Note

Well there you have it! Chinups, pullups, towel pull ups, and triceps dips are a few of the best arm exercises you can do to build strong arms and a strong body overall! Many people will probably disagree that these exercises are in fact the best arm exercises and that isolation exercises, such as dumbbell curls, are more effective. Mostly likely the people who are saying that cannot do these exercises and are scared! Chinups, pullups, towel pullups, and triceps dips are extremely hard compound movements that require a fair amount of total body strength. If you really want to maximize your strength potential, try the arm work out above! You can vary the workout by altering the repetitions in each set. When the exercises becomes too easy start adding resistance to a weight belt. As always, consult a physician before starting a fitness routine.

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