Arms: targeting both the biceps and triceps
a basic weight training workout
Warm-up:
Before starting any workout, it's essential to warm up your muscles to prevent injury and prepare them for the exercises. Spend 5-10 minutes doing some light cardio (e.g., jogging, jumping jacks) followed by dynamic stretches targeting the arms.
Workout:
1. Biceps Curls:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward.
- Keeping your elbows close to your sides, exhale and curl the weights upward towards your shoulders, contracting your biceps.
- Inhale and slowly lower the weights back to the starting position.
- Aim for 3 sets of 10-12 repetitions.
2. Hammer Curls:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing inward towards your body.
- Keeping your elbows close to your sides, exhale and curl the weights upward towards your shoulders, keeping the palms facing in.
- Inhale and slowly lower the weights back to the starting position.
- Aim for 3 sets of 10-12 repetitions.
3. Triceps Dips:
- Sit on a bench or chair and place your hands shoulder-width apart on the edge of the seat, fingers facing forward.
- Walk your feet out and lower your body off the edge of the bench, keeping your back close to the bench.
- Bend your elbows and lower your body until your upper arms are parallel to the floor.
- Exhale and push yourself back up to the starting position, fully extending your arms.
- Aim for 3 sets of 10-12 repetitions.
4. Triceps Kickbacks:
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly, hinge forward at the hips, and keep your back straight.
- Keep your elbows close to your sides and extend your arms backward, fully straightening them behind you.
- Hold for a moment, then inhale and slowly bend your elbows to return to the starting position.
- Aim for 3 sets of 10-12 repetitions.
5. Overhead Triceps Extension:
- Stand or sit on a bench with feet flat on the floor, holding a dumbbell with both hands overhead.
- Lower the dumbbell behind your head, keeping your elbows close to your ears.
- Exhale and extend your arms upward until they are fully extended.
- Inhale and slowly lower the dumbbell back to the starting position.
- Aim for 3 sets of 10-12 repetitions.
Cool Down:
Finish your workout with some static stretching for the arms to improve flexibility and aid in recovery.
Remember to choose weights that challenge you but still allow you to maintain proper form throughout each exercise. If you're new to weight training, consider consulting with a fitness professional to ensure proper technique and tailor the workout to your specific needs and goals.