If you're just starting out in your fitness journey or looking for a simple workout to add to your routine, this beginner arm day workout is perfect for you! With just a few basic exercises, you'll get a great workout without spending hours in the gym. But don’t forget you also need the right supplement to improve your performance. Take the Vasculator before doing this exercise to get amazing blood flow and unbelievable pumps in your arms.
How to properly execute common arm exercises
You can perform many arm exercises with little to no equipment.
One of the most common arm exercises is the bicep curl. You can do this exercise with dumbbells, a barbell, or resistance bands. With your palms facing forward, stand with your feet shoulder-width apart; Bend your elbows and curl the weight up to your chest. Then, gradually lower the weight to the starting position; Now that would be one rep.
Another arm exercise is the tricep extension. Dumbbells, a barbell, or resistance bands will do just fine. With your feet shoulder-width apart while standing, hold the weight above your head with both hands. Next, bend your elbows while lowering the weight behind your head. Slowly return to the starting position and repeat. Make sure your elbows do not flare out whilst doing this exercise to ensure maximum tricep activation is reached.
For a more challenging workout, try adding some pushups to your routine. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower yourself until your chest touches the ground, and then push back up to the starting position. You can also try different versions of this exercise, such as placing your feet on an elevated surface or performing a diamond pushups for even more tricep activation.
How to warm up before an arm day workout
Before you start your arm workout, it's essential to warm up your muscles. Do these simple exercises to get your arms ready for lifting:
- Start by doing some shoulder circles. Rotate your shoulders forward 10 times, then backwards 10 times
- Next, do some arm swings. Swing your arms forward and back 20 times
- Finally, do some wrist curls. Curl your wrists forward 10 times, then backwards 10 times
After you've completed these exercises, your arms should be warmed up and ready to go! You can also start by using light weights for one or two sets followed by some stretches to make sure there would be no injuries happening during your workout.
Beginner arm day workout routine
Performing a workout routine that is effective yet simple can be challenging to come by. However, we have the perfect solution for those just starting their fitness journey or looking to add some variety to their current routine. This beginner arm day workout hits all the major muscles in your arms for efficient and impactful training.
The routine begins with a quick warm-up to get your muscles ready for action. After the warm-up, you will move into four exercises targeting your biceps, triceps, and shoulder muscles. Complete 3 sets of each workout, then move on to the next. The entire workout should take no more than 45 minutes to complete.
A breakdown of the exercises you will perform
- EZ bar bicep curls : 3 sets of 10-12 reps
- Rowing tricep extensions : 3 sets of 10-12 reps
- Dumbbell lateral raises : 3 sets of 10-12 reps
- Dumbbell front raises : 3 sets of 10-12 reps
After completing all four exercises, you will finish with a quick cool down and stretch session. This arm day workout routine is perfect for beginners because it is a simple and effective way to tone.
Rest is just as important as working out
When it comes to exercising, many people focus solely on working out. Rest helps your body to recover from the stress of exercise. If you don't allow your body to recover properly, you may start to experience fatigue, muscle soreness, and other adverse side effects.