{"id":11157,"date":"2016-05-03T06:21:57","date_gmt":"2016-05-03T06:21:57","guid":{"rendered":"http:\/\/localhost\/hk-blog\/exercise-for-arms-a-beginners-guide-to-build-strong-arms-bid-4359\/"},"modified":"2024-03-11T15:23:47","modified_gmt":"2024-03-11T09:53:47","slug":"exercise-for-arms-a-beginners-guide-to-build-strong-arms-bid-4359","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/","title":{"rendered":"Exercise for Arms- A Beginners Guide to Build Strong Arms"},"content":{"rendered":"<p>Yes, that&#8217;s the muscle you would show to indicate you workout but trust me, the\u00a0ultimate arms workout\u00a0will not only contain curls because\u00a0triceps\u00a0are 2\/3rd of the arm. We bring you the\u00a0beginners guide to arms exercises\u00a0that will give you rock solid pipes!<\/p>\n<p>For all arm exercises for beginners do 3 sets of 8 reps each.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#Biceps\" >Biceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#1_Hammer_Curl\" >1.\u00a0Hammer Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#2_Incline_Curl\" >2.\u00a0Incline Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#3_Concentration_Curl\" >3.\u00a0Concentration Curl<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#Triceps\" >Triceps<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#1_Tricep_Dips\" >1.\u00a0Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#2_Overhead_Triceps_Pushdown\" >2.\u00a0Overhead\u00a0Triceps Pushdown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#3_Skullcrushers\" >3.\u00a0Skullcrushers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#Forearms\" >Forearms<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#1_Seated_Wrist_Curl\" >1.\u00a0Seated Wrist Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/exercise-for-arms-a-beginners-guide-to-build-strong-arms\/bid-4359\/#2_Standing_reverse_wrist_curl\" >2.\u00a0Standing reverse wrist curl<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Biceps\"><\/span><strong>Biceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Biceps by their name are two heads of a singular muscle group. The long head and the short head should both be sufficiently trained by various exercises that include a healthy combination of exercises tailored to hit both heads. Below are the three we think you should do:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Hammer_Curl\"><\/span>1.\u00a0<u>Hammer Curl<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/hammer curl.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>This exercise isolates the outer head of the bicep, giving your\u00a0arms workout\u00a0much needed demension and structure. Do this exercise with both hands rather than one at a time to ensure maximum effectiveness.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Incline_Curl\"><\/span>2.\u00a0<u>Incline Curl<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/incline curl.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>Hands down the best\u00a0<a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-exercises-build-massive-biceps\"><span style=\"color: #0000ff;\"><u>biceps exercise<\/u><\/span><\/a> if done properly. Instead of alternating, do both hands at the same time and ensure that you are using a full range of motion to ensure the dynamic stretch at the end.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Concentration_Curl\"><\/span>3.\u00a0<u>Concentration Curl<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/concentration curl.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>No\u00a0biceps workout\u00a0is complete without the concentration curl. The trick here is to monitor your tempo. You should go and come up slowly whilst keeping your elbow on the middle of your side tigh. Don&#8217;t go heavy as you will need to squeeze and contract the muscle well to ensure the effectiveness for this particular biceps exercise.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Triceps\"><\/span><strong>Triceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Triceps, as you might have guessed by now, are three muscle heads for a muscle group. Because the triceps are bigger, there are compound movements one can do, to really burn the triceps and ensure a solid\u00a0<a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-exercises-to-build-thunderous-triceps\/bid-4433\"><span style=\"color: #0000cd;\">triceps workout<\/span><\/a>. What&#8217;s important to understand is, that for beginners there is no difference in exercises for men and women, so\u00a0arms exercises for women\u00a0and\u00a0thus\u00a0arms workout for women\u00a0are not different from men. Here are the three exercises you should include as a part of your workout routine:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Tricep_Dips\"><\/span>1.\u00a0<u>Tricep Dips<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/triceps dips.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>Parallel bar dips and bench dips are referred to as tricep dips but I would not recommend the bench dips because of joint problems that exercise can cause. Tricep dips on the other hand are extremely hard and thus extremely effective. Keep yourself straight and not bend forward as it will involve less chest involvement and more triceps.\u00a0An exercise thus truly worthy for theultimate arms workout.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Overhead_Triceps_Pushdown\"><\/span>2.\u00a0<u>Overhead\u00a0<\/u><u>Triceps Pushdown<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/overhead triceps pushdown.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>The overhead triceps extension is an effective <a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition?navKey=CP-nut&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">body building<\/span><\/a> exercise for the long head of the tricep and allows you to fully contract the said muscle group. Not only that, this exericse will also work your wrist and grip support since you will be performing the exercise whilst holding a heavy dumbell. Keep on asking people\u00a0how to get strong arms? Well here&#8217;s the exercise for you!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Skullcrushers\"><\/span>3.\u00a0<u>Skullcrushers<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/skullcrushers.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>The most effective\u00a0triceps exercise\u00a0in my opinion, if done right. For people who complain that their elbows hurt, try doing these on a decline bench press and do make sure that your elbows are locked in place. Furthermore, the range of motion is important here and should be behind your face. Only then will you get a complete stretch in your triceps.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Forearms\"><\/span><strong>Forearms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Forearms and Calf&#8217;s are muscle groups with a lot of red meat, meaning they will not burn out easily. Thus any\u00a0forearm workout\u00a0should be done with high reps, as high as 2 sets of 50 reps each. Only then will they burn and thus grow. Below are the best two exercises for forearm growth:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Seated_Wrist_Curl\"><\/span>1.\u00a0<u>Seated Wrist Curl<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/wrist curl.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>A seated wrist curl is effective because it hits one half of your forearm but it can be trained in multiple ways. You can go heavy and low reps and even high reps with moderate weights. Whatever you choose to do remember to squeeze the muscle at the top for this exercise to be effective.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Standing_reverse_wrist_curl\"><\/span>2.\u00a0<u>Standing reverse wrist curl<\/u><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/standing reverse wrist curl.png\" \/><\/div>\n<\/div>\n<\/div>\n<p>This is an effective exercise because it hits the upper side of your forearm that is not easily trained. Because it is behind the body, do not go heavy on this, instead use moderate reps and perform high reps till you can feel your forearms burn!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yes, that&#8217;s the muscle you would show to indicate you workout but trust me, the\u00a0ultimate arms workout\u00a0will not only contain curls because\u00a0triceps\u00a0are 2\/3rd of the arm. We bring you the\u00a0beginners guide to arms exercises\u00a0that will give you rock solid pipes! For all arm exercises for beginners do 3 sets of 8 reps each. Biceps Biceps [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":15072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,454],"tags":[],"secondary_tag":[35],"class_list":{"0":"post-11157","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-workout-routine","9":"secondary_tag-exercise","10":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise for Arms- A Beginners Guide to Build Strong Arms<\/title>\n<meta name=\"description\" content=\"An exercise for arms is crucial for fitness lovers to shape the body. 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