If one compares their arms with toothpicks, if you are unable to notice any type of definition in the shape of your biceps, or the training exercises you are practicing are resulting in the eking out of a few curls is just the right piece of writing for you. The article consists of some of the best examples of arm workout for beginners, focusing on muscle building and shaping your biceps. During the process of arm workout for beginners, some of the core directions are to complete a good 15 to 20 reps of all stated exercises, and the rest should not be of more than 90 seconds. Furthermore, you are advised to start with lighter weights concerning dumbbells, cable machines, and barbells.
Following are some of the best exercises concerning arm workout for beginners:
Plank Tap:
- For this exercise, you need to sit while keeping your palms flat on the ground in a plank position, and your hands should be at a distance of shoulder-width, your shoulders should be angled right above your wrist, keep your kegs extended right behind, your glutes, as well as core, should be engaged.
- Next, you need to tap your hand on the opposite shoulder while engaging both your glutes and your core you are keeping your hips still to the maximum.
- You need to repeat the same process with your other hand and shoulder, counted as one complete rep.
- For making this exercise even more comfortable, try and separate both your legs a bit more.
Forearm Plank Reaching Out:
- For this exercise, you are required to take a forearm plank position; at this point, both your elbows should be positioned under the shoulder, your hands shall be facing forward so that your forearm is parallel, hips should be leveled, and core should be engaged. At the same time, the legs should be extended behind.
- Starting from the position mentioned above, you must bring your right hand in a forward position and then tap on the ground. Take your right hand back to the initial work from where you started, then forward your left hand and tap on the basis; this will be counted as one complete rep.
- Keep alternating the sides while your focus should be on keeping the hips steady.
- If you feel as if the workout is challenging, making this exercise more comfortable increases the distance between your feet.
Plank up Down:
- For this exercise, you need to keep your palms flat on the ground taking a plank position; both your hands should be a shoulder-width apart. Your shoulders should be directed above your wrist area, along with your glutes and core engaged. Both legs should be extended behind, while both feet are at a distance of hip-width.
- Bring your left arm down in such a manner such that your forearm touches the ground. You must do the same process with your right arm, as this will help you get into a forearm plank position.
- Go back to a high plank; this will be counted as one complete rep.
- While you are moving, make sure that you keep your hips as still as possible for you. A great way would be to widen both your legs a bit more to do this more efficiently. This is an excellent option concerning arm workout for beginners.
Push Up:
- For this arm workout for beginners, you are required to start by getting into a high plank position while your palms are flat on the ground. As mentioned in most of the plank arm workouts, make sure that both of your hands are at a distance of a shoulder-width from each other, and your shoulders should be directed right above the wrist area. The glutes and the core need to need to be engaged along with your legs extended right behind.
- Bring your chest lower towards the floor by bending both your elbows a little. You are required to drop to the respective knee area as per the need of the situation.
- After that, you need to push through the palms to straighten both of your arms. This process will be counted as one complete rep. You are advised to at least 15 reps of this arm workout for beginners for better and fast results.
The arm mentioned above workout for beginners is not just comfortable but does not require any equipment, making it even more convenient to perform no matter if you are at the gym or home. All of the above-stated exercises tend to target the triceps, deltoids, core, and spectral, which is great for shaping your arms and building muscles.
