How often should you work out your arms for maximum muscle growth?

Many people who are new to fitness in Abu Dhabi buy dumbbells for home workouts, trying to give the biceps an extra boost for growth.

However, everything is not so simple – it is impossible to pump up only the arms, without paying attention to the complex development of the entire muscular system of the body.

We asked a PT from the UAE for some tips on training the arms.

Building bigger, stronger arm muscles

Question: Bigger, bulkier arms. Something that many people in Abu Dhabi strive for in the gym or training at home. There are plenty of workouts with both free weights and exercise machines for building the arm muscles. As a personal trainer in Abu Dhabi with muscle building experience what are your top 10 exercise/workout routines for building the arms and can you advice which arm muscles each targets?

The total musculature of both arms is no more than 10-15% of the mass of all the muscles in the body – and the muscles of the arms themselves are not at all divided into biceps and triceps, but into 20-25 different muscle groups.

That is why a full-fledged training of hands should include not just endless lifting of dumbbells for biceps, but basic exercises for muscle growth.

It must be remembered that the best exercise for biceps or triceps in Abu Dhabi is the exercise in which you really feel the work of these muscles.

In order for the musculature of the arms to grow successfully, it is not enough to carry out the block on the triceps, arching the whole body, or to lift the barbell on the biceps, throwing it up due to the force of inertia.

The main muscle group in the muscles of the arms is not the biceps, but the triceps. Their physical size is at least 30-40% larger than the size of the biceps.

At the same time, strong and developed triceps are important both for the overall size of the arms and for increasing the indices in basic exercises.

Overall, the advantage of training this muscle is that its work is easier to feel by its characteristic burning sensation.

Beginners are recommended to first learn to feel the triceps in any of the typical exercises, then include it in their training program in Abu Dhabi and perform twice a week with an average weight of 12-15 repetitions and 3-4 sets.

Additionally, if any of the exercises below are confusing you might want to seek the advice of a personal trainer in Abu Dhabi who is a specialist when it comes to building and maintaining muscle mass.

Arm Building Exercises In Abu Dhabi

Let’s take a look at some of the best exercises to help you get bigger, well-defined arms.

top 5 exercises for the arms

Cable rope triceps pushdown

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

The bench dip

1.) Start off by placing two benches parallel to each other 3-4 feet apart.

2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.

3.) Additionally, cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.

4.) Pause, and finally hold for a count and then return to starting position.

5.) Repeat for as many reps and sets as desired.

The seated triceps press exercise

1.) Start off by sitting on a short straight bench with your feet planted firmly on the floor, keeping your abs drawn in and grabbing a dumbbell with both hands with a palms up grip above your head.

2.) Slowly lower the dumbbell in an arc motion from above your head to behind your neck, feeling a stretch in your tricep muscle.

3.) Hold this position for a count and finally return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Barbell close grip bench press

1.) Start off lying with your back flat on a bench with your feet flat on the floor in front of you.

2.) Grab the bar with a narrow grip keeping your hands close enough so that your thumbs are able to touch.

3.) Then lift the barbell off of the rack and hold it above your chest as this will be your starting position.

4.) Lower the barbell towards your chest, stopping so that the bar is close to touching you and hold for a second.

5.) Last, push the bar back up to the starting position and repeat for as many reps and sets as desired.

The dumbbell lying triceps extension

1.) Start off lying of a flat bench with your head at one end and your feet planted firmly on the floor in the other end.

2.) Grab a dumbbell with both hands, with your palms facing up and raise it above your body, keeping your arms pointed towards the ceiling.

3.) Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.

4.) Hold this position for a count then return back to the starting position.

The triceps dumbbell kickback

1.) Start off standing alongside a flat bench, bending your left knee and placing it upon the bench, then placing your left hand on the bench for support and keeping your back at a 45-degree angle.

2.) Grab and hold a dumbbell in your right hand and place your right foot on the floor.

3.) Bend your right arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle.

4.) Hold this position for a count, then return back to the starting position.

5.) Switch arms and repeat for as many reps and sets as desired.

The rope triceps pushdown

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

5.) Repeat for as many reps and sets as desired.

The barbell curl

The barbel curl is a basic bicep exercise that helps increase the size of the muscles.

1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight.

2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position.

3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps.

4.) Hold this position for a count and then return back to the starting position.

The alternate hammer curl

This exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms.

1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly.

2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body.

3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.

4.) Hold for a count and return back to the starting position.

5.) Repeat the same steps with your right arm for as many reps and sets as desired.

Dumbbell seated concentration curl on an exercise ball

1.) Start off by sitting on an exercise ball with your feet spread apart, grasping a dumbbell in one hand and keeping in between your legs.

2.) Slowly lift the weight up towards your chest in a controlled movement, making sure that you isolate the bicep, hold for a 2 count and then lower back down to the starting position.

3.) Repeat for as many reps and sets as desired and then repeat with the other arm.