6 Best Arm Exercises For Beginners


6 Best Arm Exercises For Beginners

Jul 21, 2015 //

As you brave new and uncharted territory to tone those arms of yours like never before, it can all be a bit daunting. Paralyzed by competing questions, ‘am I doing this right?’ Or ‘what’s this machine meant for anyways?’ You might find yourself stressed and utterly at odds with the gym and its jungle of extravagant arms exercises machines. Fear not weary gym-traveler! We’ve pulled together 6 of the best arms exercises intended for the beginners out there. So read up and approach that next workout with enthusiasm, and a budding confidence that you’re well on your way to tackling the day’s workout goals.

1. Arm Circles

  1. Grab a couple 3-5 lbs. dumbbells for this exercise that’ll effectively target your shoulders, back, triceps, and biceps.
  2. To begin stand with your feet shoulders width apart and with your arms out straight at your sides positioned at shoulder height. You might already feel a bit of a burn coming on, just keeping your arms at that position!
  3. Next, keeping your shoulders at a downward angle perform 20 forwards and 20 backwards circles—a total of 40 circular rotations.

2. Shoulder Press

Next we’re on to the shoulder press. As a quick starter note we’ll add that the true beginners out there should perform the shoulder press on a 90 degree incline sitting bench to ensure you don’t put extra stress on your back.

  1. To begin, stand with your feet shoulder-width apart, with a dumbbell in each hand.
  2. Next, bend your elbows so that you effectually bring your hands down to your shoulders—all the while making sure to keep your palms up.
  3. Lastly, keeping your back straight, push the weights up and then slowly lower the weights back to your shoulders until you’ve completed 20 repetitions. 

3. Triceps Pushback

We can’t forget to address the backs of those arms. This effective triceps push-back exercise dynamically targets your triceps and upper back muscles.

  1. To begin, stand with your feet placed firmly shoulders-width apart.
  2. With your knees partially bent, arms relaxed at your sides, and a dumbbell in each hand lift your arms so that they go about 2 feet up your backside.
  3. Ease into this, you don’t want to overstretch your muscles here!
  4. Perform 20 repetitions.

4. Half-Moon Rotation

Let’s give praise to those moon gods for a hot minute! This exercise efficiently targets your shoulders, biceps, and triceps.

  1. To begin, stand with your feet shoulders-width apart and your arms extended straight out at your sides—fingers pressed together and palms faced down.
  2. Next, rotate your thumbs back until your thumbs are facing up. Then rotate your thumbs forwards.
  3. Proceed with 25 repetitions, and make sure to keep your arms lifted.

5. High V

The high V arms exercise receives widespread acclaim for it’s ability to target those shoulders and biceps like never before.

  1. To begin stand with your feet placed shoulders-width apart and a dumbbell in each hand.
  2. Next extend your arms overhead over your head so that they form a V with your palms facing outwards.
  3. Then press back up into a V, and perform 15 reps!

6. Overhead Bend

We’re going to ramp up the difficulty level a bit with this last arms exercise!

  1. To begin, stand with your feet shoulders-width, and hold a dumbbell in each hand.
  2. Next bend your right elbow to your hip and pivot left from your waist.
  3. Then reach your right arm over your head and to the left, all the while ensuring your shoulder remains as is.
  4. Lastly, perform 20 reps and then switch sides to repeat the same cycle on opposite side!
Matt Staff

Matt’s a fiery spirited, ginormous red head with an insatiable appetite to challenge you to reassess your lifestyle choices through reading relatable prose, and adept-non-condescending advice, that almost make you feel as if you're at a pub talking life with the guy.

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