Whenever you utter that you are a regular gym-goer, how do people react to it? No matter how lean you have made up your physique, people, in general, want to see a huge t-shirt tightening massive biceps, as for them biceps-only matter. In general, the biceps which is one of the largest muscles in our arm gets all the credits of a muscular body. Don’t just fantasize with the two muscles on the front of your arm as the Triceps (on the back of your arm) contain more muscle mass than the biceps. Despite this fact, triceps have been widely neglected in the pursuit of flexing biceps. And why not, it is the most exposed muscle groups even when you are on duty in uniform. Now, when the gyms have reopened their set-ups that you people must have been waiting for quite some time, it’s high time that you flex those muscles. Making some hustle for your favorite muscle, you need to hit back to gym with the same determination and sheer motivation. Making your job easy, we have tried to note down some effective workout sets that can deliver you spectacular biceps, triceps and forearm that can make everyone’s eye drop.

Here are top 5 best suggested exercises that you can add to your regime to sculpt massive arm:

  • Standing Dumbbell Curl
  • Chair Dumbbell Triceps Kickback
  • Seated Dumbbell Concentration Curl
  • Skull Crusher
  • Seated One-Arm Dumbbell Overhead Extension

1. Standing Dumbbell Curl

Standing Arm MuscleThe most ubiquitous example of arm workout that can be seen in several wallpapers as well as trainers’ very first suggested arm workout, the Standing Dumbbell Curl is the most important exercise for the development of arms like Arnold!!

How to do:

  • Stand erect keeping your back straight and feet shoulder-width apart.
  • Now, take two dumbbells of same weight in either sides of your hand with palms facing inward
  • Start doing Curl the dumbbells towards your shoulders while keeping your elbows firmly tucked into your sides across the movement
  • Now, take your palms towards your face reach the top of the shoulder
  • This will be counted as one rep then move ahead to other sides and subsequently other
  • Try to do 12 reps of 3 different sets, if possible, keep increasing your weights in between sets

2. Chair Dumbbell Triceps Kickback

The workout is designed to hit your triceps, different versions, and different weights, one should try these to hit their rear arm muscle.

Single Hand Kickback MuscleHow to do

  • Bend your left knee and rest it on a chair, then place your left hand on the chair for balance. Make sure your back and head are parallel to the floor.
  • Hold a dumbbell in your right hand. Your upper arm should be pressed firmly to your side and bent, with the dumbbell as close as you can bring it towards your shoulder.
  • Slowly extend your arm back to your hip until your arm is parallel to the ground.
  • Hold for a count of one before bringing the dumbbell back to starting position.
  • Complete 12 repetitions on one arm, then repeat with the other arm.

3. Seated Dumbbell Concentration Curl

In this arm workout, you need a pair of heavy dumbbells and a chair or bench if you can find one.

Seated Concentration MuscleHow to do:

  • Grab a sit on the edge of a sturdy chair or a bench with your legs wide open and your feet position slightly outward.
  • Now, rest your elbow on the inner thighs of yours holding a dumbbell close to your chin.
  • Without bringing any change to the state of your elbow, lower down your arm carrying the dumbbell towards the floor. Bend the elbow slightly down and pause for 1 or 2 seconds.
  • Now, apply force lifting the dumbbell back to the original position. It should be noted that you need to keep your upper and lower body still across the workout.
  • Do 12 reps with sides of hands

4. Skull Crusher

Don’t scare with the title of the workout as there is nothing to about crushing your skull! The workout is also known as the Lying Triceps Extension, well if you want to develop huge spectacular arms, then you should not miss Skull Crusher.

Skull Crusher MuscleHow to do:

  • Lie down on a bench or the floor holding a pair of dumbbells directly above your chest with your palms facing each other. Your feet should be flat on the floor.
  • Without moving your upper arms, bend your elbows and slowly lower the weights toward the sides of your head. Avoid flaring your elbows.
  • Reverse the move to return to the starting position.

Note: Don’t drop the weight, otherwise you will find out why this exercise is known as the ‘Skull Crusher’.

5. Seated One-Arm Dumbbell Overhead Extension

The Workout is designed to hit the triceps and you need to hold one dumbbell at a time.

Overhead Extentension MuscleHow to do:

  • Sit in a chair with your back straight and your feet flat on the floor in front of your hip-width apart.
  • Hold a dumbbell with one hand, with your arm extended above your head, palm facing forward.
  • Slowly lower the dumbbell as far as you can behind your head.
  • Hold for a count of one before raising the dumbbell back overhead.
  • Complete 12 repetitions on one arm, then repeat with the other arm.
Abhinav Mallik
Author

A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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