Best Arm Workouts To Build Muscle Fast

In this article, we will discuss the best arm workouts to build muscle fast. If you want to see significant changes in your arms, then you have to perform the right exercises. We will provide you with a step-by-step guide on how to do these workouts and some tips to make your workout more effective.

Table of Contents

• Bicep Curls
• Tricep Dips
• Hammer Curls
• Skull Crushers
• Close Grip Bench Press
• Chin Ups
• FAQ

Bicep Curls

Bicep curls are one of the most popular arm exercises for building muscle fast. This exercise targets your biceps, which are the muscles on the front of your upper arm. To do this exercise, you will need a set of dumbbells.

How to:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Keep your elbows close to your sides and slowly lift the dumbbells up towards your shoulders.
3. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
4. Repeat for the desired number of reps.

Tips:

• Make sure to keep your elbows stationary throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

Tricep Dips

Tricep dips are an excellent exercise for targeting the triceps, which are the muscles on the back of your upper arm. You can do this exercise using a bench or a sturdy chair.

How to:

1. Sit on the edge of the bench or chair with your hands next to your hips, fingers pointing forward.
2. Slowly slide your butt off the bench or chair, keeping your hands in place.
3. Bend your elbows and lower your body until your arms are at a 90-degree angle.
4. Push yourself back up to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Keep your elbows close to your sides throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

Hammer Curls

Hammer curls are great for targeting the biceps and forearms. This exercise is similar to bicep curls, but you hold the dumbbells in a neutral grip.

How to:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Hold the dumbbells with your palms facing each other.
3. Slowly lift the dumbbells up towards your shoulders.
4. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Keep your elbows stationary throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

Skull Crushers

Skull crushers are an effective exercise for targeting the triceps. You can do this exercise using a barbell, dumbbells, or an EZ curl bar.

How to:

1. Lie on a bench with a barbell, dumbbells, or an EZ curl bar above your head.
2. Lower the weight towards your forehead, keeping your elbows in close to your head.
3. Extend your arms back up to the starting position.
4. Repeat for the desired number of reps.

Tips:

• Keep your elbows in close to your head throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

Close Grip Bench Press

The close grip bench press is an excellent exercise for targeting the triceps. This exercise is similar to the traditional bench press, but you use a closer grip.

How to:

1. Lie on a bench with your hands close together on the barbell.
2. Lower the weight towards your chest, keeping your elbows in close to your body.
3. Push the weight back up to the starting position.
4. Repeat for the desired number of reps.

Tips:

• Keep your elbows in close to your body throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

Chin Ups

Chin ups are a great exercise for targeting the biceps and back muscles. This exercise requires a pull-up bar.

How to:

1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull your body up towards the bar until your chin is above the bar.
4. Lower your body back down to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Keep your elbows close to your sides throughout the movement.
• Use a weight that is challenging but allows you to complete the desired number of reps.

FAQ

How many reps should I do?

You should aim to do 8-12 reps per set for each exercise. Do 3-4 sets per exercise.

How often should I do these workouts?

You should aim to do these workouts 2-3 times per week. Make sure to give your muscles time to rest and recover between workouts.

What should I eat to build muscle?

You should eat a diet that is high in protein, carbohydrates, and healthy fats. Make sure to eat enough calories to support muscle growth.

What if I can't do a certain exercise?

If you can't do a certain exercise, try a modified version or use lighter weights. You can also consult with a personal trainer for alternative exercises.

Pros and Cons

Pros:

• Effective for building muscle
• Can be done with minimal equipment
• Target specific muscle groups

Cons:

• Can be difficult for beginners
• May cause muscle soreness
• Requires consistency and dedication