working the arms...

[Semidevil]

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............

 

[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.

 

[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.

Those few days are the biggest improvement you're going to see If you keep it at the same rate, that is

 

[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.

 

[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.

Those few days are the biggest improvement you're going to see If you keep it at the same rate, that is

What should I do?

 

[yobarman]

21's are nice. They burn soooooo bad.

 

[Jmmsbnd007]

Originally posted by: yobarman
21's are nice. They burn soooooo bad.

How much improvement will it do? Should I stop doing curls and twist & curls and just do one set of 21's?

 

[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.

Those few days are the biggest improvement you're going to see If you keep it at the same rate, that is

What should I do?

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

 

[Jmmsbnd007]

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.

Those few days are the biggest improvement you're going to see If you keep it at the same rate, that is

What should I do?

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

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

 

[Deeko]

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.

Hell yea

 

[Kaervak]

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.

 

[Argo]

Originally posted by: Jmmsbnd007

Originally posted by: yobarman
21's are nice. They burn soooooo bad.

How much improvement will it do? Should I stop doing curls and twist & curls and just do one set of 21's?

Do 3 sets, not just one.

 

[SnapIT]

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...

 

[KenGr]

Just take smaller sips so the can stays full longer....

 

[BooneRebel]

Originally posted by: KenGr
Just take smaller sips so the can stays full longer....

Smaller sips=more reps

So you've improved the workout already!

 

[SnapIT]

Originally posted by: BooneRebel

Originally posted by: KenGr
Just take smaller sips so the can stays full longer....

Smaller sips=more reps

So you've improved the workout already!

Better to drink from a heavier can/bottle

 

[Jmmsbnd007]

Originally posted by: Argo

Originally posted by: Jmmsbnd007

Originally posted by: yobarman
21's are nice. They burn soooooo bad.

How much improvement will it do? Should I stop doing curls and twist & curls and just do one set of 21's?

Do 3 sets, not just one.

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?

 

[Yossarian]

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?

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.

 

[nitsuj3580]

I always finish my bi/tri workout with a few sets of 21's to burn them out. Man they hurt

 

[abc]

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.

 

[VBboy]

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