How and what gym moves to do to improve my upper arms? From the shoulder to elbow?

[Anonymous]

I work out for 4 weeks on and 2 weeks off.

Best 2 workouts you know that directly work this spot.

Weights I can use in lbs please and do I use arm bands?

Would a slam ball work too? I don't want to buy if it won't target that area.

[Sevenpointfive]

this sounds like an easy problem to solve. buy a basketball and dribble it. i doubt you will be able to do this for very long but you'll work your way up and probably get really good at it. if you wanted to shoot some baskets after you get the hang of it that's great!

you want to focus on building lean muscle which is why i didn't suggest an exercise with weights. you're going to find that when doing the exercise it gets easier as your muscle builds but that doesn't always mean to increase the weight. you stop increasing the weight when you get the desired result. then you keep doing it.

to build lean muscle, you have to keep your repetition high and the weight low. get a 2-pound weight, assume a position like the picture and hold the weight towards your chest and very slowly extend it directly back. remember high repetitions (so start off doing this 20 times, rest for 8 minutes, keep doing sets of 20 very slowly until you feel like you're arm is going to fall off. arm exercises aren't that different because they focus on 4 muscle areas which are all connected and any exercise you do will incorporate them. you could get fancy and change the exercise to incorporate more than just that area, but you'll know when to do that.

as far as another move that i think you'd enjoy is a form of lat pulldown which uses a rope attachment. i like the attachment but there are different kinds to choose from and using the bar can be fine too if you like that exercise better.

good luck!

[spartan55]

Front of your arm? Back of your arm? Both?

[Asker]

def the front needs help... can't explain correctly the look but its kind of soggy skin

[spartan55]

I assume you have access to a gym?

[Asker]

yes and I have weights at home 10lbs I use now
and strength bands

[spartan55]

Do exercises concentrating on your biceps and triceps (two different muscles) Do a weight you can comfortably do ten reps (the last two reps should be a bit difficult). Do six sets of ten reps. Three different exercises for each muscle group. Do this twice per week max with a day or two rest between.

[Asker]

@spartan55 TY appreciate your feedback

[spartan55]

You're welcome!

[spartan55]

Thanks for the MHO !

[jennifer_bloom]

I was watching a YouTube video and the lady said, she never paid for a trainer, she just chooses the movements that hurt the most and targets those muscle areas until the work out no longer hurts.

[capriVib]

Let me start with the weights. For each exercise, choose weights based on 70% of the maximum you can lift for a single rep. Look up the correct form of the exercises I’ll list on YouTube before doing them. For biceps, do dumbbell curls for triceps, lying triceps for shoulders, dumbbell shoulder press and lateral raises are ideal. Perform these four exercises as 4×10, meaning 4 sets of 10 reps, with 1 minute rests between sets. Try to finish the whole workout in 30 minutes. But by the end of the workout, if all the energy in your arms is gone and you’re so exhausted that you can’t even lift a plastic bottle, then you’ve done the exercises with the right form and intensity.
Have a good workout
💪😎👍

[exitseven]

Do.. seated arm curls and pull ups

[Asker]

I do the seated now... I need to do pull ups
thanks

[sayan7]

Bicep curl, hammer curl

[TrimmedTip]

DO Pull Ups, Push Ups, Mommy.