How to train arms for summer?

Are you looking for exercises to work your arms , whether at home or at the gym? Then check out the list of some of the best arm exercises we have selected for you.

However, before we get to the list, it's important for you to know that the following arm exercises are not ranked in order of preference or effectiveness.

1. Dumbbell Hammer Curl

This exercise is done with the help of two dumbbells, and is one of the best for increasing the size of your arms.

How to do it:

• First, grab a dumbbell in each hand. Keep your arms extended at your sides and your palms facing your thighs;
• Then, without moving your forearms, you should bend your elbows and bring the dumbbells up, as close to your shoulders as possible;
• Then pause and slowly return to the original position, straightening your arms well.

To increase the effort on your forearm throughout the exercise, the tip is to work your wrist vertically and point your thumb upwards while lifting the dumbbells.

2. Diamond push-ups

How to do it:

• To begin, get into a push-up position with your hands together so that your thumbs and index fingers touch;
• Then, with your body in a straight line and your abdomen contracted, lower your torso until your chest is close to the floor;
• Then return to the original position.

The diamond push-up, which is an advanced way of doing the classic push-up, helps develop the triceps muscles, and also works the abdomen and chest.

3. Triceps forehead with bar

The third item on our list of arm exercises is another that can help strengthen and define the region, but its focus is on the triceps.

How to do it:

• First, lie down on a bench and hold a W-bar at shoulder level (optionally you can use a traditional barbell, as shown in the animation above);
• The grip should be with the hands close together and the palms facing up. The elbows should point forward. If using a traditional bar, the hands should be aligned with the shoulders, not as close as they would be on a W-bar;
• Then, with your back stabilized, raise the bar, extending your elbows;
• Then, lower the bar, flexing your elbows until it reaches your forehead;
• Then, lift the weight using the strength of your triceps, extending your elbows;
• Do the indicated number of repetitions and then carefully store the bar.

Attention: the shoulders and arms must remain still throughout the movement, only the forearms should move.

4. Close grip barbell curl

Here is an exercise for beginners that works the strength of the biceps and forearm muscles. It is performed with the help of a barbell.

How to do it:

• To begin, stand upright and hold a barbell with both hands, palms facing up. Your grip should be narrow and less than shoulder-width apart. Your torso should be straight and your head held high;
• Then, lift the bar in a semicircular motion until your forearms touch your biceps. Be sure to exhale during this step and contract your biceps for a second at the top of the exercise;
• Then slowly return to the original position while exhaling.

During the close grip barbell curl, it is necessary to avoid leaning your back or swaying. Also, before starting the movement, it is important to keep in mind that your elbows must remain still throughout the exercise.

5. Triceps on the bench

This beginner-level strength exercise works the triceps, as the name suggests. However, it also works other muscles such as the deltoids, glutes, hamstrings, abs and hips.

When performing triceps exercises on the bench, it is recommended to keep your body straight and avoid relaxing your hips too much. It is also important to keep your elbows still during the exercise and avoid them opening to the sides.

How to do it:

• First, sit on the edge of a bench. Place your hands parallel to your shoulders, with your palms firmly on the edge of the bench. Keep your knees bent at 90º, as in the image above;
• Then, hold on tightly to the bench. Keep your torso firm and aligned. Contract your glutes and take a few steps forward, leaving your arms fully extended and supporting your body weight.
• Then, bend your elbows and lower your body in front of the bench, forming a 90º angle, as shown in the image above;
• Then, stay in this position for a moment, keeping your elbows close to your torso;
• Then, return to the original position using the strength of your triceps.

6. Chinup

This is an exercise that promotes a lot of upper body strength, and is one of the most important exercises on this list. In addition to working the biceps, which are used to pull the body's weight, it also works other back muscles.

How to do it:

• To begin, hold the bar with your hands, shoulder-width apart, and hang from it, as shown in the figure above, with your feet crossed;
• Then, squeeze your shoulder blades down and back, bend your elbows and pull your upper chest toward the bar. Pause;
• Then slowly return to the original position.

7. EZ Bar Curl

This is one of the arm exercises on this list that works the biceps the most. It is performed with the EZ bar and can be done by beginners.

How to do it:

• First, stand up straight and hold the barbell on the wide outer part of the handle, with your palms facing outwards, pointing forward and slightly tilted inwards. Your elbows should be close to your torso;
• Then, keep your elbows still, flex your forearms and lift the bar upwards. The weights should be lifted until your biceps are fully contracted and the bar reaches shoulder height;
• Then slowly return to the original position.

8. Neutral grip triceps extension

This beginner-level exercise focuses on strength and works the triceps a lot. While performing the triceps extension, it is important not to place your feet on the bench (they should be on the floor), and to prevent your elbows from moving apart and turning to the sides. In addition, you need to lower the weight slowly, without using momentum.

How to do it:

• To begin, lie on your back on a flat bench. Hold a dumbbell in each hand, with one palm facing the other and your arms extended vertically over your chest;
• Then, bend your elbows and lower the dumbbells until the weights are just above your shoulders;
• Then, stay like that for a few seconds;
• Then contract your triceps and return to the original position.

9. Close grip push-ups

The main muscle worked in this push-up is the triceps, which is why it's on our list of arm exercises, but it also targets the chest and shoulders.

How to do it:

• First, get into a plank position. Your body should be raised, with your toes on the floor, your arms extended and your palms on the ground, shoulder-width apart;
• Then lower your body until your chest and elbows are close to the floor, as in the image above;
• Then return to the starting position.

To increase the difficulty of this exercise, you can place one of your feet on a bench or box.

10. Concentrated biceps curl on the Scott bench

This is a beginner-level exercise that works the strength of the biceps in isolation. To do it, you need to be at the gym and have access to the Scott bench and an EZ bar.

How to do it:

• To begin, sit on the bench, as shown in the image above;
• Next, grab the bar by the narrow, inner part of its handle. To grip it correctly, it is recommended that someone hand you the bar or that you grab it from the bar rest that Scott benches usually have;
• When gripping the bar, your palms should face forward and be slightly tilted inwards, due to the shape of the bar. Your forearms and chest should be positioned against the padding, holding the bar at shoulder height;
• Then, as you inhale, lower the bar until your forearm is extended and your biceps is fully stretched;
• Then, as you exhale, use your biceps to raise the bar until it is fully contracted and the bar is at shoulder height;
• Then, contract your biceps tightly and remain in this position for a moment;
• Then return to the starting position.

11. Pilates boxing

The eleventh item on our list of arm exercises features boxing movements and can be used by boxing practitioners. pilates and yoga to burn fat, as well as tone and strengthen your arms.

How to do it:

• To begin, stand with your feet about waist-width apart. Your knees should be slightly bent and your spine in a neutral position (in its natural curve), as shown in the image above;
• Then, bring your fists up to shoulder height. Keep your elbows up and your hands closed, as if you were going to throw a punch;
• Then, bring your right hand forward, as in a boxing motion;
• Then return to the starting position and do the same with your left hand.

12. Simultaneous biceps curl with dumbbells

This is an exercise that can be used in a workout to strengthen and define your arms.

How to do it:

• First, stand up straight with your arms at your sides. Keep your palms facing forward;
• Then, pick up a dumbbell in each hand;
• Then, flex and extend your elbows simultaneously, until you complete the determined number of repetitions.

13. Diving

Another movement that can benefit those who want to increase the size of their arms is the dip. It also helps define the triceps, contributes to gaining muscle mass in the upper body and works by lifting the weight of the entire body during its execution.

How to do it:

• To begin, place your hands on a bench, chair or exercise bar. Extend your legs forward and place your heels on a box or similar accessory to the one in the image above;
• Then lower your body until your forearms are parallel to the floor, however, no lower than that;
• Then, raise your body by extending your elbows.

As an additional level of difficulty, you can support a weight on your legs.

Attention

Before you start following your series of arm exercises, at home or at the gym, check with your doctor to see if you are fit to do the workout. It is also important to have the help and supervision of a physical education professional, who can guide you on the correct techniques and help you if any problems occur.