25 Best Balsting Arms Exercises for Biceps


This article is divided into three pars like Arm Workout for beginners, Arm Workout for Intermediate and Arm Workout for Advance level. Which work do you want to start given below.

For Intermediate


1. Arm Circles Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms clockwise in circles fast.

  • As fast as you can, try to do it .

  • It's a great exercise for the deltoid muscle.

2. Arm Circles Counter Clockwise


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  • Stand on the floor with your arms extended straight out to the sides as shoulder height.

  • Move your arms counterclockwise in circles fast.

  • As fast as you can, try to do it .

3. FLoor Tricep Dips


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  • With your knees bent, sit on the floor and feet flat on the floor. With your fingers pointing toward your hips, Put your hands beneath your shoulders .

  • Lift your hip off the floor. To lower and lift your hips, then bend and extend your elbows.

  • Repeat the exercise to strengthen your upper arms.

4. Military Push-Ups


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  • Start in a push-up position with your hands directly under your shoulders and feet no more than 12 inches apart.

  • Lower your body and bend your elbows until your upper arms are parallel to the floor.

  • Stay in this position for one second and then push your body back to the starting position and repeat the exercise.

  • Please remember that your elbows should be close to your body during this exercise.

5. Alternating Hooks


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  • Place your dominant foot slightly forward, stand with your feet shoulder-width apart and. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees.

  • Raise your right arm to the shoulder height and keep your forearm parallel to the ground.

  • Rotate your shoulders and hips and punch towards the left.

  • Switch sides and repeat.

6. Push-Up & Rotation


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  • Start in the Push-Up position. Then go down for a push-up and as you come up, rotate your upper body and extend your right arm upward.

  • Repeat the exercise with the other arm. Its a great exercise for the chest, shoulders, arms and core.

7. Leg Barbell Curl Left


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  • Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

8. Leg Barbell Curl Right


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  • Stand against a wall. Lift your left leg up, lean forward and grab underneath your left ankle with your right hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

9. FLoor Tricep Dips


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  • With your knees bent, sit on the floor and feet flat on the floor. With your fingers pointing toward your hips, Put your hands beneath your shoulders.

  • Lift your hip off the floor. To lower and lift your hips, then bend and extend your elbows.

  • Repeat the exercise to strengthen your upper arms.

10. Military Push-Ups


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  • Start in a push-up position with your hands directly under your shoulders and feet no more than 12 inches apart.

  • Lower your body and bend your elbows until your upper arms are parallel to the floor.

  • Stay in this position for one second and then push your body back to the starting position and repeat the exercise.

  • Please remember that your elbows should be close to your body during this exercise.

11. Alternating Hooks


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  • Place your dominant foot slightly forward, stand with your feet shoulder-width apart and. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees.

  • Raise your right arm to the shoulder height and keep your forearm parallel to the ground.

  • Rotate your shoulders and hips and punch towards the left.

  • Switch sides and repeat.

12. Push-Up & Rotation


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  • Start in the Push-Up position. Then go down for a push-up and as you come up, rotate your upper body and extend your right arm upward.

  • Repeat the exercise with the other arm. Its a great exercise for the chest, shoulders, arms and core.

13. Leg Barbell Curl Left


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  • Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

14. Leg Barbell Curl Right


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  • Stand against a wall. Lift your left leg up, lean forward and grab underneath your left ankle with your right hand.

  • Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise.

15. Skipping Without Rope


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  • Place your arms at your sides and pretend to hold a skipping rope handle in each hand.

  • Jump and alternately land on the balls of your feet, rotating your wrists at the same time as if you were spinning a rope.

16. Push-Ups


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  • With arms that are supporting your body, lay prone on the ground.

  • While raising, keep your body straight and lowering your body with your arms.

  • This exercise works the chest, shoulders, triceps, back and legs.

17. Burpees


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  • Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward.

  • Do a quick push-up and then jump up.

18. Arm Scissors


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  • Stand upright with your feet shoulder width apart.

  • Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter "X" and spread them apart.

  • Switch arms and repeat the exercise.

19. Skipping Without Rope


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  • Place your arms at your sides and pretend to hold a skipping rope handle in each hand.

  • Jump and alternately land on the balls of your feet, rotating your wrists at the same time as if you were spinning a rope.

20. Push-Ups


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  • With arms that are supporting your body, lay prone on the ground.

  • While raising, keep your body straight and lowering your body with your arms.

  • This exercise works for the chest, shoulders, triceps, back and legs.

21. Burpees


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  • Width apart, stand with your feet shoulder and then put your hands on the ground and kick your feet backward.

  • Do a quick push-up and then jump up.

22. Triceps Stretch Left


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  • Put your left hand on your back, use your right hand to grab your left elbow and gently pull it.

  • Hold this position for a few seconds.

23. Triceps Stretch Right


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  • Put your right hand on your back, use your left hand to grab your right elbow and gently pull it.

  • Hold this position for a few seconds.

24. Standing Biceps Stretch Left


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  • Stand with your left arm close to a wall.

  • Extend your left arm and put your left hand on the wall, then gently turn your body to the right.

25. Standing Biceps Stretch Right


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  • Stand with your right arm close to a wall.

  • Extend your right arm and put your right hand on the wall, then gently turn your body to the left.




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