If you want to increase your upper-body strength and start seeing muscle definition in your arms [1], you've got to start doing upper-body workouts. Your arms aren't going to transform overnight or by doing an arm workout once in a blue moon.
To see more definition in your arms, implement this program into your routine at least two times a week and make sure you're selecting weights that will challenge you [2]. If you're consistent with the program, you should begin to see results around the four- to six-week mark.
The workout:
- Before you jump into the workout, be sure to warm up. This can be achieved by doing a light jog on the treadmill and/or plank walkouts [3].
- Complete three sets of 12 reps for each exercise before advancing to the following exercise.
- Take 60 seconds of rest in between each set, and no more than 90 seconds of rest as you transition between exercises.
- If you're a beginner, use seven and a half to 10 pound dumbbells. If you're more advanced, use 10 to 20 pound dumbbells.
- Don't forget to cool down after your workout.
Overhead Shoulder Press
- Hold a dumbbell in each hand just above your shoulders, palms facing in.
- Straighten your arms above you.
- Bend your elbows, coming back to the starting position to complete one rep.
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
Upright Row
- Grab a pair of dumbbells.
- Stand with your feet shoulder-width apart.
- Let the dumbbells rest in front of you on your thighs with your palms facing inward (toward your thighs).
- Begin raising the dumbbells up to your shoulders. Your elbows will bend out to the sides. Keep the weights close to your body throughout the movement.
- Slowly lower the weights back down to starting position.
Triceps Kickback
- Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
- Straighten your arms behind you, with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
- This counts as one rep.
Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
Bent-Over Reverse Fly
- Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
