Construct greater arms in simply seven strikes with this exercise

If you want to develop your arms, the traditional advice has always been to take a set of dumbbells and do long sets of bicep curls. Luckily, this seven-move upper-body routine offers a more varied way to strengthen your arms.

Though you’ll need a set of weights like the best adjustable dumbbells for one or two of the moves, the workout uses a variety of resistance-training equipment like sling trainers and cable machines.

Bradley Simmonds (opens in new tab), the personal trainer behind this circuit, said, “This is a great workout for building a stronger back and finishing with a nice bicep pump.” There are six individual exercise moves and a seventh three-move finisher to work your arms.

It’s a gym-focused session, but you can use a set of the best resistance bands in place of the cable machine and TRX suspension trainer, and swap out the barbell for dumbbells if you have a pair of weights at home.

It’s important to focus on your form to get the most out of your workout and avoid injury, which is especially important when working with weights. So follow Simmonds’ demonstrations to practice your technique before you start.

Check out Bradley Simmond’s seven-move arm workout

Although compound, multi-muscle exercises like dumbbell deadlifts and pull-ups work your back, most routines focus on other upper-body areas like your chest, core, or arms. However, this routine keeps your back the focus with an arm-heavy finisher.

Resistance band pulls, TRX sling rows, barbell bent-over rows, low cable rows, kneeling cable face pulls, and posterior deltoid cable flies are some of the best back workouts and are an effective way to build strength in build up your back.

All of these moves work multiple upper-body regions, including your arms and chest, but to get muscle-building results in your upper arms, Simmonds added a three-movement-focused finisher to complete the circuit.

This involves four rounds of 10 bicep curls, 10 hammer curls, and 10 diagonal curls. It’s an intense triset designed to train your muscles hard in a short amount of time, making it ideal for getting results even when you can’t schedule an extensive workout.

This dumbbell arm workout is suitable for all levels if you’re looking for a specific routine that focuses solely on your biceps and triceps. It uses a mix of weight and bodyweight exercises to strengthen your arms and upper body.

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