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working the arms...

S

Semidevil

Diamond Member
I just brought a few dumbells, and want to tone up my arms. What dumbells exercise should I do to maximize my exercise routine?

Are there any place with instructions and pictures to show the proper forms for me?

I mainly want to work on the whole arm area. I have a tiny arm, and want to add some biceps and perhaps make my wrist not so tiny............
 
You sound just like me. I have been doing curls and pushups (20/10 per day) for a few days and so far it's already improving.
 
Originally posted by: Jmmsbnd007
You sound just like me. I have been doing curls and pushups (20/10 per day) for a few days and so far it's already improving.
Click to expand...
Those few days are the biggest improvement you're going to see 😉 If you keep it at the same rate, that is
 
The best bicep exercise ever. Should be done with a bar bell but dumb bells are fine.

The exercise is called 21s. Do 7 reps (both hands at the same time) bringing dumb bells half way through. Then, without rest do 7 more reps from half way point all the way up. Then do 7 more reps from all the way down to all the way up. If done properly you'll be really hurt, but results are awesome.
 
Originally posted by: zCypher
Originally posted by: Jmmsbnd007
You sound just like me. I have been doing curls and pushups (20/10 per day) for a few days and so far it's already improving.
Click to expand...
Those few days are the biggest improvement you're going to see 😉 If you keep it at the same rate, that is
Click to expand...
What should I do?
 
Originally posted by: Jmmsbnd007
Originally posted by: zCypher
Originally posted by: Jmmsbnd007
You sound just like me. I have been doing curls and pushups (20/10 per day) for a few days and so far it's already improving.
Click to expand...
Those few days are the biggest improvement you're going to see 😉 If you keep it at the same rate, that is
Click to expand...
What should I do?
Click to expand...

goto the gym. you'll soon outdo the weights you got and want more.. and more.. and etc. its worth it, trust me. if you're serious about wanting defininition and not just somethin to make yourself feel like you're working out 🙂
 
Originally posted by: mrCide
Originally posted by: Jmmsbnd007
Originally posted by: zCypher
Originally posted by: Jmmsbnd007
You sound just like me. I have been doing curls and pushups (20/10 per day) for a few days and so far it's already improving.
Click to expand...
Those few days are the biggest improvement you're going to see 😉 If you keep it at the same rate, that is
Click to expand...
What should I do?
Click to expand...

goto the gym. you'll soon outdo the weights you got and want more.. and more.. and etc. its worth it, trust me. if you're serious about wanting defininition and not just somethin to make yourself feel like you're working out 🙂
Click to expand...
Not really serious... let me put it this way: I spend 6-8 hours per day on the computer, more during the weekend, plus school. My arms a re paper thin, I just want some muscle 😉
 
Originally posted by: Argo
The best bicep exercise ever. Should be done with a bar bell but dumb bells are fine.

The exercise is called 21s. Do 7 reps (both hands at the same time) bringing dumb bells half way through. Then, without rest do 7 more reps from half way point all the way up. Then do 7 more reps from all the way down to all the way up. If done properly you'll be really hurt, but results are awesome.
Click to expand...

Hell yea
 
Hmm, I'm gonna have to try 21's in a couple days. Did enough heavy lifting today picking up one of those assemble yourself cabinets. Damn thing weighed 142lbs and here I am toting it around like nothing. Yes, I'm crazy. 😛
 
First of all, 2/3's of your upper arms are the triceps, if you don't train them hard you will never get any real amount of muscles on your upper arms....

Go heavy, 3-6 reps per excersise, when you can do 6 you increase the weights until you can do max 3....

As for excersises, curls and extensions in all forms and variations will build your arms, narrow-grip benchpresses and dips are great mass-building basic excersises that should be a part of any serious weight trainers routine...

Train your arms 2 days a week, but don't just train your arms, that will only make the rest of your body seem crappy...

If you're serious about it, join a gym, be patient, it takes time to build muscle, read up on nutrition and supplements....

Well, that will get you started...
 
Originally posted by: Argo
Originally posted by: Jmmsbnd007
Originally posted by: yobarman
21's are nice. They burn soooooo bad.
Click to expand...
How much improvement will it do? Should I stop doing curls and twist & curls and just do one set of 21's?
Click to expand...

Do 3 sets, not just one.
Click to expand...
I did one today. That thing started to ache after I was done, but I'll go for the full 21 after 😛 I also end up doing 10 pushups and 10 situps per day, yep, I'm a n00b. Any suggestions?
 
Originally posted by: Jmmsbnd007
I did one today. That thing started to ache after I was done, but I'll go for the full 21 after 😛 I also end up doing 10 pushups and 10 situps per day, yep, I'm a n00b. Any suggestions?
Click to expand...

Don't work the same muscle every day. You waste your time and slow down your progress. For someone new to training, one good workout per muscle per week is all you need. Training again before the muscle is recovered is counter-productive.
 
how do you work out your tri's using dumbells, is there a similar '21' technique?

i hold a pair of dumbells behind my back and stretch them up,( raising my hands/arms), then lowering them back down
and behind by shoulders.
 
With all due respect to the Anandtech community, perhaps a personal trainer or a book would be of more service? 🙂 If I say "Do 50 reps", will you take my word for it? I'd just go to the library and get a book or even a magazine.

Otherwise, do 50 reps 🙂
 
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