4-Step Arm Blast Workout: Build Your Biceps and Triceps with Barbells and Dumbbells
Gym | Single Workout | Beginner: 4 exercises
Looking to build stronger and more defined arms? This 4-step arm workout is perfect for targeting both your biceps and triceps, using a combination of barbell and dumbbell exercises for maximum muscle engagement. Whether you're a beginner or an experienced lifter, these exercises will help you achieve your arm gains efficiently and effectively. Let’s break it down step by step.
Start with the "Barbell Curl," performing 4 sets of 10 reps. This classic exercise isolates the biceps, giving you a powerful pump and targeting those muscle fibers for growth. Focus on keeping your elbows steady and avoid swinging the barbell to ensure proper form and maximum engagement.
Next, move on to the "Barbell Close-Grip Bench Press" for another 4 sets of 10 reps. This exercise primarily targets the triceps while also engaging the chest and shoulders. Ensure your grip is shoulder-width apart and lower the bar with control to maintain tension on the triceps throughout the movement.
The third exercise is the "Dumbbell Incline Alternate Bicep Curl," which you’ll perform for 4 sets of 10 reps. The incline position on a bench provides a greater range of motion for the biceps, activating both the short and long heads of the muscle. Alternate each arm and keep your movements slow and controlled for the best results.
Finish strong with the "Dumbbell Incline Triceps Extension," completing 4 sets of 10 reps. Lying on an incline bench ensures better triceps activation while minimizing the involvement of other muscles. Focus on a full range of motion by extending your arms fully, squeezing the triceps at the top of the movement.
This 4-step arm workout is simple yet highly effective in building both strength and definition. Incorporate it into your routine 1-2 times per week, and don’t forget to pair it with a balanced diet rich in protein to fuel muscle recovery and growth. Stay consistent, stay focused, and watch your arms transform!
