What is your favorite arm building exercise?!
Question: What type of exercise how often, how many reps, how much weight be specific.
Answers: What type of exercise how often, how many reps, how much weight be specific.
Well there are many affordable ways to strengthen your arms without having to join a gym or buy expensive equipment. For one, you should invest in elastic bands, they can be used for everything, the tighter the bands the more resistance they will give you. They should come with a few ideas on what to do, if not, be creative, but be careful not to injure yourself. You can also buy a set of free hand weights. They do not need to be very heavy, this may sound strange, but you can get as good of a work out with 10 lb weights as you can with 50 lb. Weights. The key is: do very slow repetitions. When you are exhaling (lifting) count to about 3-4 seconds (one, one-thousand, two, one-thousand etc.) then hold it for at least 2 seconds (feel the burn) and then let it back down (inhale), this time slower 4-5 seconds. It is very important how you do you reps. Good luck!
Push ups - start with 15-20 reps, increase or decrease that according to what you can do. 3x/day. Add 5 more reps each week.
Pull-ups are also good - start with as many as you can handle. For some people, that is only 4-5, some can do 10. Do that 3x/day also, and add 1 per week.
I used to just curl.... do three sets of 12 with a good weight.
But I try to build though exercise and activity. Yesterday I did a lot of running and climbing and I noticed that my arms are more sore than they have ever been, and I was having fun doing it.
Tricep pulldowns, varying the grip, 8-12 reps each set, 3 sets in the beginning, then adding more as you get better with your form. Triceps are 2/3 of the muscle mass, so it's more important than the biceps.
I use dumbells, i lean forward, arms facing the ground and bring my arms up and down like that.It's not always about how many you do but how precise you are in your movements
rock climbing