7 Different Types of Arm Workouts to Build Muscle Fast

When you first start building muscle, it’s easy to get overwhelmed by all the different exercises and workout plans out there. There are so many arm workouts you can do that it’s hard to know where to begin! Below, we’ll go over seven different types of arm workouts that will build muscle quickly and effectively. Let’s get started!

1) Bicep Curls

Bicep curls are a great way to work your fitness and muscles. You can do them with dumbbells, barbells, or cables. For a bicep curl, start with your arms extended straight and the weight in your hand. Curl your arm up, keeping your elbow close to your side. Squeeze your bicep at the top of the curl and then slowly lower the weight back to the starting position.

2) Hammer Curls

Hammer curls are one of the most effective exercises for building arm muscle. They work the biceps, brachialis, and brachioradialis muscles. To do a hammer curl, start by holding a dumbbell in each hand with your palms facing your thighs. Then, without moving your upper arms, curl the weights as close to your shoulder as you can. pause for a count of two, and then slowly lower the weights back to the starting position.
This exercise works only your biceps and it uses dumbbells. If you have access to a preacher bench, you can do hammer curls on that. Otherwise, grab two chairs or something else sturdy enough for you to lean forward on as you do these curls. Hammer curls are also done with an extended arm and keeping your elbow close to your side throughout, but then you curl at an angle instead of straight up and down like in bicep curls. You should feel these in your forearms and not just in your biceps if you’re doing them correctly.

3) Kickbacks

If you’re looking for a fitness routine that will help build muscle fast, look no further than the kickback. This simple but effective move works your triceps, biceps, and shoulders all at once. To do a kickback, start by holding a dumbbell in each hand with your palms facing your thighs. Then, keeping your upper arms close to your sides, extend your elbows and press the weights back until your arms are straight. Slowly return to the starting position and repeat. Aim for 3 sets of 10 repetitions, increasing your weight as you get stronger.

You may have seen people doing kickbacks in a gym, but it’s not just for fitness fanatics. The kickback works all three major arm muscles at once and can be done without any equipment—making it perfect for those who like working out on-the-go. However, you may find that you need to start with a lower weight if you’re new to strength training or aren’t as strong as others in your gym class. When using heavy weights, make sure you have a spotter so that he or she can help if needed. If no one is around, however, just remember that even five repetitions should help build muscle fast and effectively.

4) Triceps Pushdowns

The triceps pushdown is one of the most effective exercises for building strong, defined triceps. This exercise can be done with a cable machine or a resistance band. To do this exercise, stand with your feet shoulder-width apart and grip the cable or resistance band with an overhand grip. Keeping your elbows close to your sides, extend your arms and push the cable or resistance band down until your arms are fully extended. Pause for a moment and then slowly return to the starting position.

The triceps pushdown is a great exercise for working your triceps. This muscle, found on your upper arm, works with your bicep in order to move and flex your elbow. When you push something down, you’re using your triceps muscle as well as many other muscles in your upper body. Because of how important they are, building strong and powerful triceps will improve both how strong and fit you look while also decreasing any chance that you could be injured during strenuous activities like carrying or moving objects. Pushdowns can be completed either with a cable machine or resistance band if you don’t have access to weights; however, using real weights is always best because it will provide greater results and more benefits overall than doing them without weight.

5) Shoulder Presses

 

 

Shoulder presses are a great way to build muscle in your shoulders and upper arms. You can do them with dumbbells, barbells, or even a resistance band. Start by standing with your feet shoulder-width apart and your weights at shoulder level. Press the weights overhead, then lower them back down to shoulder level. Do three sets of eight to 12 reps.

If you want to focus more on your triceps, try reverse-grip shoulder presses. These should be done standing with a barbell in front of you. Push the bar up overhead until your arms are straight, then lower it back down.

6) Lateral Raises

Lateral raises are a great way to build muscle in your arms. You can do them with dumbbells, barbells, or cables. To do a lateral raise, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold the weight in your hands at arm’s length by your sides, with your palms facing down. Raise your arms out to the sides until they’re parallel to the floor. pause for a moment, then slowly lower your arms back to the starting position.

It’s important that you maintain proper form when doing lateral raises. Maintain a slight bend in your elbows and avoid locking them, which could lead to injury. Make sure your torso is straight and don’t lean forward or backward while performing lateral raises; otherwise, you may throw off your balance. If you have shoulder issues, it’s best not to do lateral raises at all until they’re resolved with a doctor’s care. The lateral raise isn’t ideal for beginners since there’s more room for error than many other exercises on this list.

7) Dips

 

 

 

Dips are a great exercise for targeting your triceps, as well as your chest and shoulders. To do a dip, start by holding yourself up on two parallel bars. Lower your body down until your elbows are at a 90-degree angle, then press back up. You can also add weight to make the exercise more challenging.
Bent-over rows are a great exercise for targeting your upper back and biceps. To do a bent-over row, stand with your feet hip-width apart and knees slightly bent. With both hands holding a dumbbell or kettlebell handle, bend over at your waist until your torso is roughly parallel to the floor. Your arm should be in line with your body and about two inches away from it. Slowly raise back up to complete one rep. You can make these harder by adding weight, or easier by using just one hand rather than two hands, or just one arm instead of both arms.