Do you want to get toned and defined arms? Then you should train hard. Fortunately, there are many options for training the arm muscles: kettlebell, dumbbell, TRX, machine exercises, etc. In this article, we will tell you about some of these options.
Arm Workout Machines for Muscle Development
You can find many arm workout machines in gyms and fitness centers. Among them are:
- Arm curl machine. This machine is designed for performing bicep curls. It has s special arm pad and EZ-shaped handle. Arm pad is angled for stability, it also limits unwanted shoulder movements during the exercise.
- Cable Machine. This equipment is present in almost all gyms. It can be used for the bicep, tricep, shoulder, Abs, and other muscle groups. You can perform standing bicep curls, overhead bicep curls, and other types of curls using this machine.
- Arm wrestling machines. These machines are designed to train arms and forearms in order to prepare for arm wrestling competitions. They consist of the table and cable equipment. Sportsmen can use different handles to work out different movements, which are important in this type of competitive sports.
In general, existing sports machines for biceps are divided into 2 large groups: models with the greatest possible working trajectory, and machines for extremely isolated work. The first option will be an excellent choice if you intend to develop mass and volume of the arms, while the second one is suitable for performing isolation exercises and making accumulated muscle mass more defined. Any high-grade gym or fitness center should have both types of these devices. Often, such simulators are presented in the form of various variations of Scott’s benches. In the most advanced models there is a place for the arms’ rest complemented by a forward inclined seat, and in some cases even with a back rest. These additional elements play an important role in the training the biceps brachii muscle, in particular, by excluding the presence of cheating from other muscle groups. Concerning the biceps machines with the maximum amplitude of movement, we can say that often an athlete is sitting in them, while the body is slightly reclining. This is done in order to fully stretch the athlete’s muscles at the lowest point of the amplitude of motion.
Kettlebell Arm Workout Exercises
Kettlebell is a very specific equipment. Let’s consider its main differences from dumbbells, which are more habitual to you. Dumbbells are much easier to use, and thanks to them all the smallest and deep muscles are worked. When using a kettlebell, almost the whole body is involved, covering both the arms and back, and even the muscles of the belly, legs and buttocks. As a result, it is much more difficult to pay attention to a particular muscle. In addition, the weight of the dumbbells is much easier to change, the weight range is quite wide, while kettlebells feature 4 basic weights: 8-kg (18-lb), 16-kg (36-lb), 24-kg (53-lb) and 32 kg (70-lb). One of the main advantages of kettlebells, is easy use. You can have only one sports equipment item, but using different exercises it is easy to replace visiting the gym with his item. This type of training excellently improves the metabolism along with other strength training exercises.
Remember a few recommendations that will help to avoid injuries and make the training most useful and effective. First, be sure to warm up before you start working with the weight. Stretch your arms and shoulders well, stretch also your back. It is better to warm up the muscles by running or jumping on the rope.
Secondly, carefully follow the technique of execution. There it is more important than ever, as many athletes use pronounced jerks when performing kettlebell, which is very dangerous for the back. Thirdly, in no case do not perform kettlebell exercises to failure. You have most likely noticed that when you perform the final series of exercises, and you are already pretty tired, the technique becomes weak. It is unacceptable in this case. And in conclusion, choose the right weight. Do not overestimate yourself, you can easily harm your muscles, tendons, and even bones. What weight to choose? The most important principle is as follows: start with a smaller weight, depending on your overall physical fitness. If you are able to perform many repetitions (for instance, 20 or 30 reps), you can increase the weight and thereby reduce the number of repetitions.
Here is an example of a kettlebell arm workout:
- Russian Kettlebell Swing.
- Single-Arm Kettlebell Swing.
- Two-Arm Kettlebell Row.
- Kettlebell Figure-8.
- Kettlebell Goblet Squat.
- Kettlebell High Pull.
- Kettlebell Lunge Press.
- Kettlebell Sumo High-Pull.
If you are beginner, it is recommended for you to work with kettlebells on your first training days. It is best to use dumbbells, for example. After reaching needed physique, you can switch to kettlebell exercises. The kettlebell is good for developing overall strength of the body.
Best Arm Workouts With Dumbbells
Don’t you have the opportunity to train with the bar or simulators? If so, do not worry! Thanks to well-developed training program with dumbbells, you can build muscle mass both at home and in the gym. The dumbbell can also be used to introduce a variety in the training process and multidirectional muscle development.
You can read more about the best arm workouts with dumbbells in our article on the best bicep workouts with dumbbells at home. You might be also interested in cable exercises for the bicep (read more here).
Here’s a tip. Anabolic steroids like testosterone enanthate and HGH can significantly improve your sports results. They are good for better muscle mass gaining, but their use is associated with some side effects. If you want to lose excess fatty deposits, you can use steroids for weight loss. However, you should not forget about cardio exercises.