Posted on June 30, 2022 by Courtney Williams

Excuse me! Coming through…. Nothing to see here other than the guy with the best arms imaginable. But I’m not just walking by to show off my guns, I’m here to share knowledge and exercises of how to pump your arms effectively with maximum efficiency!

From experience, with “arms” the goals are usually different depending on gender. I find that most males want muscle mass and to grow size on the arms, most females would prefer to just tone the muscles. It’s not the same for everyone of course, but generally this is the trend I see.

As we all know, warm ups are essential to reducing the chance of injury during exercise and should be seen as unavoidable no matter which muscles you intend to work. Your limb muscles are one of the last to warm up when increasing BPM, so good, effective warm ups are especially important.

*Note – Some of these exercises need a Cable Machine or Dual Adjustable Pulley.

For Mass

  1. High Cable Curl – 8 to 12 reps (Where your arms are positioned horizontally rather than how they are normally vertical)
  2. Skull Crusher (Bar) – 8 to 12 reps

Rest for 30 seconds & repeat the above sequence 3 times – increasing weight & decreasing repetitions i.e. round one complete 12 reps with a suitable weight. Increase the weight for round two but this time complete 10 reps. Increase again for round 3 and complete 8 reps.

  1. Incline Bench Hammers – 8 to12 reps (Set the bench to incline, then lay facing it. This will allow your shoulders to be comfortable extended whilst performing the hammer exercise. *Remember to keep your elbows tucked into your waist throughout the exercise)
  2. Overhead Triceps Extension – 8 to 12 reps

Rest for 30 seconds & repeat the above sequence 3 times – increasing weight & decreasing repetitions as above

  1. Bicep Curl (Curly/Bar) – 8 to 12 reps
  2. Triceps Extension (Multi-gym cables) – 8 to 12 reps

Rest for 30 seconds & repeat the above sequence 3 times – increasing weight & decreasing repetitions.

  1. Hammers (Dumbbells) – 8 to 12 reps
  2. Triceps Extension (Rope on Multi-gym cables) – 8 to 12 reps

For Tone

  1. Bicep Curl (Curly/Bar) – 15 reps
  2. Triceps Extension (Multi-gym cables) – 15 reps

Rest for 30 seconds & repeat the above sequence 2 times

  1. Hammers (Dumbbells) – 15 reps
  2. Triceps Extension (Rope on Multi-gym cables) – 15 reps

Rest for 30 seconds & repeat the above sequence 2 times

Please do not forget to cool down on a cv machine and stretch the muscles you worked on, which in this case will be Bi’s and Tri’s. I hope you not only enjoyed the workout, but that you can feel a little something in those arms! 🙂

*NOTE – Below is some knowledge:

High biceps – The High Cable Curl is a great exercise for hitting the short (inner) head of the biceps, which builds width and thickness in the muscle (as opposed to the long/outer head, which is responsible for the biceps “peak”).

Overhead triceps – The main benefit of the overhead triceps extension is the hypertrophy of the triceps that comes with the motion. Unlike other triceps exercises, the triceps extension activates all three heads of the triceps, which means that your entire triceps will become stronger through this exercise.

For another arm workout. Click here!