From building visible muscle to making daily lifting tasks easier, there are many reasons to build arm strength. But you don’t just have to do endless bicep curls to see results, as this varied 20-minute dumbbell workout shows.
If you exercise at home, all you need is a set of best adjustable dumbbells. They’re a space-saving way to build muscle, but they’re also flexible, allowing you to increase the load as you build strength.
For those who train in the gym, use these Strength training tips for beginners. to find a load that challenges you but isn’t so heavy that it’s hard to lift and ends up affecting your form, which can lead to injury.
With weights by your side, you can begin The Body Coach’s 20-Minute Arm Workout. The routine, designed by joe wicks (opens in a new tab) (the personal trainer known as The Body Coach), works your biceps and triceps for a time-efficient muscle-building session.
There are five exercises, and you’ll do two sets of 10 to 15 reps of each; a heavy game and a light game. So you’ll need two pairs of dumbbells (a light option and a heavy option), or you can change the load on your adjustable dumbbells between sets.
Watch The Body Coach’s 20-Minute Arm Workout
While bicep curls feature in the routine, so do other arm-focused exercises like triceps curls, hammer curls, overhead triceps extensions, and crisscross bicep curls. If you’re new to these moves, Wicks demonstrates each one during the short session.
It’s always important to focus on your form if you want to see results from your training, but it’s especially important to avoid injury when working with weights. Fortunately, you can use the best bicep workouts to practice his technique before taking on the Wicks routine.
If you add this routine to your exercise program, or even just use a few of the five moves regularly in your sessions, you’ll build strength and start building muscle. But you will have to use the progressive overload technique to avoid stagnation.
It may sound complex, but the goal is to challenge your muscles as you get stronger by increasing the weight you lift. Alternatively, you can increase the number of repetitions you do for each exercise or reduce the rest time between sets.
If you are looking for a way to build stronger arms and build upper body muscles, then this is worth learning. how to do dumbbell pullovers. This compound exercise works multiple muscles simultaneously and engages the arms and shoulders.
