The gym has become a staple part of many men’s life, so much so that recent research has found that men are now more body conscious than their female counterparts. And with the advent of male grooming products and a heightened increase in male fashion, that’s hardly surprising. But it’s not a bad thing, either.
Take these quick and easy arm exercises as an example. Each requires 10 minutes at most, and with dedication, results will eventually come to fruition in the form of a greater looking you. After all, who wants spaghetti arms when you can achieve weapons that Thor would be proud of? I know what we at Lifehack Lane would choose….
Here are 20 easy-to-follow arm exercises that will be sure to add mass, as well as muscle to both your triceps, forearms and the more commonly trained biceps.
1. Hammer Curl
Hold a dumbbell of an appropriate weight (It can’t be too light if you want to build mass) in each hand and rest your arms straight. Then, with both palms at your sides, raise your forearm. You repetition should lead to a tight burning sensation in your bicep after around the fifth or sixth rep.
For the best results, complete at least 10 curls for each arm. Then, after a minutes rest, repeat the same process two more times.
Gripping your hands firmly to the bar, lift as much as your body weight as your body will allow. Preferably, you should be aiming to get your chin over the bar, but don’t use any forced momentum as it will take away the tension from your core.
3. Suspension Trainer Tricep Extension
Raising the straps to a level just above your midriff, grab a hold of both straps and then arch your back until your elbows extend. After, you’ll need to pull yourself up. All movement should be coming from your triceps, so be sure to keep your elbows straight. Otherwise, the exercise won’t be half as useful.
4. Diamond Pushup
Assuming the stance of a regular pushup, just join both hands together with both index fingers and thumbs. It should resemble a diamond shape, which in turn is putting more pressure on the triceps as opposed to just your chest.
5. Behind-The-Back Cable Curl
Using a D-shaped handle, attach it to the lower pulley of a cable machine. After, place your right leg in front of your left, and then with a weight that will give you enough tension, lift the handle like you would when performing a set of hammer curls.
6. Seated Bicep Curls
Adjust the seat attached to the preacher bench until your armpits settle on the top of the bench. With the positioning correct, hold the bar curl a shoulder width apart before slowly bending both biceps. A useful tip is not to rush your set. Instead, for maximum gain, take your time and focus more on the technique.
7. Reverse Curl
With a reverse grip, grab a bar with the front of your hands and assume the same technique as a bicep curl.
8. Side Curl With Band
Attach two bands to two nearby sturdy objects to shoulder length and then raise your arms 90 degrees. It helps to repeat the exercise many times over, and in some cases to failure.
9. Close-Grip Bench Press
Place both hands on the centre of the bar with your index fingers grasping the inside edge. But unlike a normal position assumed for bench pressing, the close-grip is designed for testing your triceps. Thus, slightly raise the bench till your back is marginally arched before lowering the bar until it’s within touching distance of your lower chest. That way, you should feel more of a pull coming from the tricep muscles when you push up, as opposed to just your chest.
10. Lying Triceps Extension
Rest on a flat bench with two dumbbells. Extending your elbows by 90 degrees, lower the weighted dumbells over your head. As you do this, your elbows should arch, but not too much, otherwise, the pressure on the triceps will be lost. Finally, use the same movement with the rest of your arms to bring the weights back to their original starting position. Repeat 10 times over three sets.
11. Face Pull
Just attach a handle to the top pulley of the cable machine and then choose an appropriate yet challenging weight. Next, stand straight and place both hands on the handle before pulling outwards. It’s important that the handle reaches your forehead to allow the muscles in your arms to fully contract. If they come within touching distance of your ears, then that’s a good indication you’re performing the exercise correctly
12. Tate Press
Lying down on a bench with two dumbbells in each hand, extend both arms sideways untill they form an L-shape. After, simply extend your elbows in the air.