If you’re looking for simple workouts to build or tone your arms, look no further! Below are six ways to pump iron at the gym or with the right pieces of freestanding equipment at home. That’s right: You don’t need any machines to perform these! Read through each description, and watch the corresponding videos to see what they’re all about.
#1 – Alternating Hammer Curl
To do the alternating hammer curl, you’ll need two dumbbells. As you curl each dumbbell, maintain proper form with a straight torso and fixed elbows. Your forearms do the active work here, but your biceps get the greatest
#2 – Barbell Curl
When performing a barbell curl, keep your upper arms steady while using your biceps to lift the weight. Lift the bar to shoulder height (or higher like the guy below, if you can). This workout also affects your forearms.
#3 – EZ-Bar Curl
This type of curl uses an EZ-bar, hence the name. Like the barbell curl, it also targets the biceps and forearms — with an added bonus of shoulder work. Unlike the barbell curl, though, it’s easier on the wrists. (The EZ-bar was actually designed for this reason.)
#4 – Bicep Band Curl
The bicep band curl has nothing to do with pumping iron like the other workouts, but the mechanics are similar to a curl involving weights. The resistance you get from a band like this, especially when you add extra speed, is perfect for toning your biceps and forearms!
#5 – Standing Overhead Dumbbell Tricep Extension
If you really want to “feel it” in your triceps, try this dumbbell tricep extension. While standing, hold a dumbbell with both hands underneath the top weight plate. Keep your upper arms stable as you raise the dumbbell above your head and then lower it behind.
#6 – Swiss Ball Dumbbell Lying Tricep Extension
If you’re in for an adventure, lying down on an exercise ball gives tricep extensions a new perspective. While maintaining careful balance on the ball and keeping your pelvis parallel to the ground, lift two dumbbells above your head with your palms facing each other. You’ll also feel this one in your forearms!