Arm exercises for beginners

We all have to start somewhere. This article discusses lifting exercises that are suitable for beginners, with an emphasis on developing arm muscles.

Keywords :
arm exercises, beginners, bodybuilding

Most people who are new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Remember that the arm muscles are involved in most exercises targeting other parts of the body, so be careful not to overdo it.

That said, the arms are complex body parts in their own right and deserve a well-targeted exercise program. Simply put, the arm is made up of three main muscle groups:

1. Biceps brachii - two muscles located on the front of the arm and running from the elbow to the shoulders.

2. The triceps brachii - three muscles located at the back of the arm, from the elbow to the shoulder. 3.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

There are seven classic exercises that will get beginners off to a good start in bodybuilding without overworking their body. For all exercises that follow, use a weight light enough to allow between 10 and 15 repetitions.

Three biceps strength exercises are recommended for beginners:

1. Standing Dumbbell Curl – 3 sets of 10-15 reps.

2. Standing Dumbbell Curl – 3 sets of 10-15 reps. 3.

3. Preaching Bench Curls – 3 sets of 10-15 reps.

Three triceps strengthening exercises are recommended for beginners:

1. Dips – 3 sets of 10-15 repetitions.

2. Narrow Grip Bench Press – 3 sets of 10-15 reps. 3.

3. EZ Bar Extension – 3 sets of 10-15 reps.

A forearm strength exercise is recommended for beginners:

1. EZ bar reverse curls - 3 sets of 10 to 15 repetitions.

As with all exercises, you need to be careful to program specific body parts. To get started, you need to integrate your arm exercises into a program similar to the one suggested below:

Day 1: Biceps, back, abs

Day 2: Hamstrings, shoulders, abs

Day 3: Quadriceps, forearms, calves

Day 4: Triceps, Pectorals, Abdominals

For the first two weeks, do just one set, then add one set each week up to a maximum of three. After three months, you will be ready to move on to more intensive, intermediate-level exercises.
Back to blog

top selling