Gym Arms Workout | Fitness Vlog

Guide to an Effective Arms Workout at the Gym


Are you looking to tone and strengthen your arm muscles? Well, heading to the gym is your best bet! Focusing on your arms during your fitness routine can help you achieve defined biceps, triceps, and forearms. In this fitness vlog, we will guide you through some effective arm exercises to incorporate into your gym routine.

how to do arms workout at gym | fitness vlog |

The Warm-Up

Before starting any workout, it’s crucial to warm up your muscles to prevent injuries. Begin with five minutes of light cardio exercises like jogging or cycling to get your blood flowing. Afterward, perform some arm circles and shoulder rolls to loosen up your shoulder joints and biceps.

Exercise 1: Bicep Curls

To work those biceps, grab a set of dumbbells and stand with your feet shoulder-width apart. Keep your back straight and let the weights hang by your sides. With your palms facing forward, exhale and slowly curl the weights towards your chest, squeezing your biceps at the top of the movement. Inhale as you return to the starting position. Repeat this exercise for 3 sets of 12 repetitions.

Exercise 2: Tricep Dips

For well-defined triceps, find a dip station at the gym. Position yourself between the parallel bars and place your hands on the bars, shoulder-width apart. Lower your body by bending your elbows until your upper arms are parallel to the floor. Engage your triceps to push your body back up to the starting position. Aim for 3 sets of 10-12 repetitions.

Exercise 3: Hammer Curls

The hammer curl exercise targets both your biceps and forearms. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keeping your elbows close to your torso, exhale and curl the weights upwards, stopping when your thumbs are near your shoulders. Inhale and slowly lower the weights back down. Perform 3 sets of 10-12 repetitions.

Exercise 4: Overhead Tricep Extension

For this exercise, grab a dumbbell and hold it with both hands above your head. Lower the weight behind your head while keeping your elbows close to your ears. Once your forearms touch your biceps, extend your arms back up to the starting position. Complete 3 sets of 10-12 repetitions.


Incorporate these arm exercises into your gym routine to build strong and toned arms. Remember to start with a proper warm-up, and gradually increase the weight and intensity as you progress. Consistency is key, so try to perform these exercises at least two to three times a week. Stick to your fitness goals, and you’ll be flaunting those well-sculpted arms in no time!

Video Source:

Saurav Negi

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