Total Arm Workout For Bodybuilding Beginners

Let’s get a little more serious and jump from the light exercises like cardio to this weight training exercises. The total arm workout is “designed” for bodybuilding lovers and includes all the necessary exercises to build every muscle of your arms.

If you are a beginner lift some light weights. Don’t worry, you can add weights later. The most important thing is to perform these exercises correctly because it’s useless to lift heavy if you don’t do it right.

Total arm workout

1. Dumbbell lateral raise

Stand up with your knees slightly bent, keep your back straight and arms along your sides with the elbows slightly bent. The dumbbells are align vertically with the shoulders.
Keeping the elbow bent and the back straight, lift the dumbbells to the shoulder level. This way you’ll avoid shifting the workload onto other muscle groups.
Return to the starting position.

2. Dumbbell front raise

Stand up with the dumbbells in front of you.
Lift the dumbbells until they reach shoulder level.
Return to starting position.
Inhale while raising the dumbbells and exhale while returning to the starting position.
This exercise involves the deltoid muscle.

3. Lateral raises on incline bench

Lie with face down on the incline bench.
Grab the dumbbells and stretch your arms to the floor, with palms facing each other.
Raise your both arms until they’re parallel to the ground.
Return to the starting position.
Remember to keep your arms stretched all the time.

4. Barbell upright row

Stand up with your back straight and your feet shoulder width apart.
Grab the barbell with your hands further apart than your legs.
Bring the barbell to the height of your chest while your upper arms are parallel to the ground.
Return to the starting position.
Keep your back straight during this total arm workout.

5. Alternating hammer curls

Stand up with your legs slightly bent, keep your back straight and your arms next to your sides, gripping the dumbbells with your palms facing inwards.
Flex your forearm and try NOT to move your elbow.
Slowly return back to the starting position and repeat the exercise with the other arm.
This exercise involves your biceps.
Don’t arch your back backwards!

6. Concentration curl

Sit down on a chair or a bench and grab a dumbbell with your left hand.
Put the right hand behind your back.
Lean the left hand’s elbow on the left knee. Make sure the arm is fully extended.
Bring the dumbbell near to the biceps.
Return to the starting position.
Make sure to do the same number of repetitions for each arm.

7. Alternating curls

Stand straight with your legs spread to the width of your shoulders.
Bend your knees just a little bit.
Stretch your arms along your sides.
Keep your upper arm fixed and bend your elbow bringing the dumbbell towards the shoulder.
Return to the starting position and perform the same movement with the other arm.

8. Double extension

Stand straight with your knees bent just a bit.
Lift your arms over your head and point your elbows forward.
Keep your upper arm fixed while bending your elbows.
Return to the starting position.

9. Dumbbells triceps extension

Sit down on a bench or a chair.
Grab a dumbbell and rise it over your head.
Keep your elbow slightly bent.
Flex the forearm (until it’s parallel to the floor) to bring the dumbbell behind your head.
Return to starting position.
Keep your upper arm fixed all the time!

10. Bench presses

Lie with your back on a bench and keep you feet flat on the floor.
Grab the barbell but make sure the distance between your hands is bigger than the distance between your shoulders.
Lower the barbell to your chest and inhale.
Return to the starting position and exhale.
If you have back problems you can perform this exercise with your legs raised.

11. Wrist curls with barbell

Images source: Passion4Profession

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