This is an example of an arm workout I do. I usually change it up each arm day with different types of curls and tricep moves and try to throw in some shoulder ones in there too. Always remember to challenge yourself, but increase weight and resistance gradually and slowly. Make sure you’re comfortable with the move and the form before moving up. Do this workout twice a week and you’ll start seeing your little bicep bumps coming in and that nice tricep muscle in the back of your arm.
1. Dumbbell Curls: this is a basic dumbbell curl that can be done with weights, water bottles, or a resistance band. Hold the weight in your hand and have it relaxed and by your side. Squeeze your bicep as you curl the weight todays your shoulders keeping your wrist and straight on the way up. Lower down to your side and repeat for 10 reps. Repeat the same with the other hand and repeat for 3 sets.
2. Tricep Pull-Downs: I do this exercise on an overhead cable machine. I attach a small bar on the cable above me. I set up my arms where they’re bent at the elbow and palms are facing away from me. Grab the bar and lower down using your elbows as the center of rotation. Breathe in as you relax and slowly lift up with the weight pulling up until your arms (bent at the elbow) make a 90° with your upper arm. Exhale and squeeze your tricep as you pull down (using your elbows as center of rotation). Repeat for reps for 3 sets. This exercise can also be done by looping a resistance band somewhere overhead and following the same steps. Wrap the resistance band more and more to increase tension.
3. Dumbbell Tricep Kick-Backs: this exercise can be done with a weight, water bottle, or resistance band. Use a bench or surface to lean down on with your knee and arm. Keep the other leg on the floor and use your other arm to hold the weight. Position your arm so that it’s by your side (close to your chest) with your forearm perpendicular to the floor. Squeeze your tricep as you lift the weight back (keeping your upper arm still). The only thing moving should be your forearm. Lower back down and repeat for 15 reps. Repeat the same on the other other and repeat for 3 sets.
4. Dumbbell Tricep Press: this exercise can be done with a weight, water bottle, or resistance band. Sit down on a chair or bench with your back straight. Hold the weight in between your hands making a triangle with your thumbs and index fingers for it to sit in then wrap your fingers around it to stabilize. Lower the weight behind your neck keeping your elbows pointing forward. Lower until your arms make a 90° angle. Squeeze your triceps and push up, then relax and go down. Make sure you don’t arch your back while going down. Keep a straight neutral back the whole exercise. Repeat for 12-15 reps for 3 sets.
5. Dumbbell Hammer Curl: this is the same as the normal dumbbell curl except you hold the dumbbell in a hammer position. This exercise can also be done with a dumbbell, water bottle, or resistance band.
6. Dumbbell Shoulder Press: this can be done with a dumbbell, water bottle, or resistance band. Do this either standing or sitting (depending on where you’re most stable.) Hold the dumbbells in each arm and lift your arms straight up until they’re bent 90° and your elbows are in line with your shoulders. Breathe in and exhale as you push up and press the dumbbells straight up. Breathe in and lower down to the starting position. Repeat for 12-15 reps for 3 sets.