Essential Arm Exercises For Men - It's Alot Less Than you Think!

Here are 4 essential arm exercises for men that all guys should be doing, regardless of age, regardless of specific fitness goals.

And better yet all these are done with just dumbbells, no fancy gym equipment whatsoever.  Anybody anywhere can do these to build great looking arms!

Here they are:

1.  

DUMBBELL CURL

This exercise is done by taking a dumbbell in each hand and using a curling motion from waist level to chin level.  The dumbbell must stay level and the wrist must stay flat throughout the entire exercise.  This exercise can be alternated or done simultaneously but I prefer simultaneously.

2.  

REVERSE DUMBBELL CURL

This exercise is similar to the dumbbell curl but the dumbbell remains vertical while curling instead of flat.  This exercise creates the 3d effect that so many people are after, targeting the lower bicep primarily.

3.  

DUMBBELL TRICEP EXTENSION

This exercise can be doing either standing or sitting, but I prefer standing.  There is also a variation of doing this with one dumbbell with heavier weight, but for safety purposes lets stick with two dumbbells in each hand.  Take both dumbbells and extend your arms straight overhead so that the dumbbells are horizontal to the ground with your arms extended.  Next lower the dumbbells down by bending your arm to where the dumbbells will now be beside and closely behind the head at a 90 degree angle.

This exercise hits the overall tricep area (back of the upper arm).

4.  

DUMBBELL KICKBACK

This exercise like the reverse dumbbell curl for biceps, targets the lower tricep and really fills out the lower area.  Making your arms appear bigger underneath a shirt but even bigger sleeveless ;)

This exercise is done by holding one dumbbell at a time, although it is possible to do both simultaneously.  The benefit of doing both dumbbells simultaneously is by doing the set simultaneously, saving yourself time and not alternating between the exercise independently. Bend over slightly and hold the dumbbell alongside body with arm bent, then extend the arm behind in a straight line, squeezing each rep at the end to contract the tricep.  You should feel a tight contraction in the lower part of the tricep, near the elbow.  

Thats my essential arm exercises for men, as you can see this is only 4 exercises...... yep thats right only 4 exercises!  

Were you expecting 20?  Let me let you in on a very special tip right here and now.......more and more sets won't grow you anymore muscles in your arms, it will just leave you tired and burned out.

Happy Training,

- Arm Exercises For Men

Arm Exercises For Men - Why Less Is More

Think you have to exercise all day long to get the arms you want?    Well I've got news for you guys.....you don't have to and more importantly it is very counterproductive to spend too much exercising your arms or any other body part for that matter.  Arm exercises for men is all about quality and definitely not quantity.

 

Why? 

 

Well I'm glad you asked....the main reason is that the arms are a smaller muscle and really don't need that much exercise to stimulate a growth spurt.  I myself have had much better results by limiting my sets to 4 maximum and using the rest-pause technique I highly recommend.

 

But I thought I had to do 12-15 exercises for my arms each workout like all the magazines and gurus tell me?!?

 

Well if that's what you've been told and if you are having results using that type of workout more power to you, but my guess is that you aren't getting the results you want and are reading this article because of that.  I myself did the 12-15 sets for years, but when I finally cut down the amount of sets to a very few concentrated 3-4, guess what happened?

 

My arms not only looked better but they got way more muscle!  

 

Now I'm not a big fan of this overtraining concept you hear so much about but I do believe that when training your arms it's very EASY to overdue it, mostly again because of the arms being small muscles in relation to the total overall body. I remember when I used to partake in the 6 day weekly training regimen and every single time after about 3 weeks I got desperately tired to the point I didn't want to touch a weight.  Who has time for this type of workout anyway? 

 

Get yourself a hobby, meet a girl, develop a new skill or business or just enjoy life.  Being a gym rat is never a good idea and if you have any type of career or family obligations this type of workout will never be beneficial for your lifestyle and like I said is counterproductive to your goals.  It's always better to be on the side of undertraining than overtraining when it comes to weight training.

 

Cardio on the other hand is a different story as I try to do as much as possible since it does not have the same overtraining effect of weight training on the body's nervous system.

 

Well guys I hope I offended everyone the truth of the matter is that "less is more" when it comes to exercising your arms or any other body part, arms again in particular because of the small muscle area. Also its important to point that we who are natural fitness trainers need extra recovery time than the bodybuilding group who are shall we say using "supplements" to aid in their recovery. 

 

Train Smart,

 

- Arm Exercises For Men

What's So Great About Arm Exercises For Men?

So what's so important about Arm Exercises For Men? 

Well, first of all, the arms exude power much more so than other bodyparts.  In a practical sense as well, the more strength you have in your arms, the easier  is to do just about anything in your daily routine.

Think about holding your kids for a moment.  Would it not be easier to be able to lift them with ease instead of struggle or put them down after a few minutes.  Basic arm exercises greatly help with this as well as other daily activities such as:

• Carrying groceries
• Household cleaning
• Workday activities such as carrying reports, files, etc.
• Household repairs such as painting

From an aesthetic point of view, everyone loves arms that are in shape.  In fact, the arms are the one bodypart everyone shows off at one time or another.  The reason for this is that it's easy to show off your arms more so than any other bodypart, and as we've stated above it is a symbol of power.  If your a guy trying to impress a girl, showing off the arms is a great way to do so, whether she admits it or not!

Whether you care more about more strength to conduct daily activities or to be a complete showoff, exercising your arms is a great idea.

Let's look at the benefits of exercising the arms:

1. Increased strength
2. Increased muscle 
3. Increased cardiovascular ability from the exercise itself
4. Stress relief from the exercise
5. More attractive to the opposite sex

So if your not exercising your arms as part of an overall fitness program.....you should be.  It's as easy as deciding to live a healthier more active lifestyle.  

You'll look great as well!