Arm Day for novices


8 Min Beginner Arm Workout (No Weights)

Video taken from the channel: THENX


Arm Workout To Build Mass (Beginner Workout)

Video taken from the channel: THENX


Arm day Best Arm Exercises (3 bicep, 3 tricep)

Video taken from the channel: V Shred



Video taken from the channel: Hanna Öberg


Beginner Arm Workout

Video taken from the channel: Water Jug Fitness


12 Min Beginner Arm Workout for Women & Men with Weights at Home Easy Arm Workouts for Beginners

Video taken from the channel: HASfit


Arm Workout Tone Your Arms, Back, and Shoulders! (BEGINNERS) by Vicky Justiz

Video taken from the channel: Vicky Justiz

Here are four basic arm exercises for beginners: Bicep Curl: Start with a dumbbell in each hand. Slowly lift your weights to shoulder-level while keeping your elbows by your sides. Slowly lift back down to the starting position. Repeat 10 times for two or three sets. Chest Fly: Grab a mat and lay on your back.

Furthermore, there has always been conflict in the debate about the need for an ‘arms day’. This is usually the favorite workout of the week for teenagers and newbies. Fortunately, the biceps need very little work to grow properly if you are using the best compound exercises to. The Super Simple 30-Day Arm Challenge For Beginners Find a 30-Day Arm Challenge for Beginners That is Right For You. When it comes to getting fit and healthy, you’ll Commit to a Certain Amount of Time Every Day.

One of the biggest complaints most. Complete 4 sets of 15-20 reps for all moves except the forearms finishers (for which you will do 3 sets of 20 reps). Rest for no longer than 90 seconds between sets. Start off with light weights for the cable machine, dumbbells, and barbell (you can also just start with the bar alone).

The Arms Specialization Workout Mobility Warmup: Perform a single-arm band biceps stretch for 2 to 3 minutes. Then do an elevated triceps stretch for 2 to 3 minutes. Tone your arms with this quick, 5-move workout for women that is also great for beginners! You can do this workout at home or at the gym. I used 8-pound dumbbells to perform most of the moves, but if you’re a beginner/ or don’t have any weights at home – start without weights.

Alternatively you can use water bottles or lighter dumbbells. Biceps. Biceps Brachii. Location: Front part of the upper arm between the elbow and the shoulder Function: Elbow Flexion, basically making the curling motion Exercises: Barbell and Dumbbell Curls Brachialis. Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm Function: Elbow Flexion Exercise: Hammer Curls and Reverse Curls.

10 Minute Beginners Workout, Full Body Flexibility Stretches, At Home Stretching Routine Exercises ♥ Our FREE Yoga App for Apple: ♥. Beginner Arm Strength Training Workout with Weights July 18, 2018 This “Beginner Arm Workout” is the perfect circuit to tone and strengthen your biceps, triceps, and shoulders. 8 of the best arm exercises in 2 simple circuits with only a pair of dumbbells required.

Beginner Arm Workout With Weights has taken all that anxiety out of the equation with an easy-to-follow dumbbell circuit workout that’s designed with the beginner in by Brea Cubit 1 day.

List of related literature:

Beginners typically don’t use the opposite arm for any benefit.

“Nick Bollettieri's Tennis Handbook-2nd Edition” by Bollettieri, Nick
from Nick Bollettieri’s Tennis Handbook-2nd Edition
by Bollettieri, Nick
Human Kinetics, 2015

A common beginner’s mistake is to make the arms too short, so use the correct head count.

“Fashion Drawing For Dummies” by Lisa Arnold, Marianne Egan
from Fashion Drawing For Dummies
by Lisa Arnold, Marianne Egan
Wiley, 2012

I’ve seen guys deeply into advanced arm routines when the rest of their builds were little better than beginners’ level.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Do this individually with each arm.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Finding the circumferences of your arms is an excellent way to gauge the effectiveness of your arm workout.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Avoid arm ergometry for 6 weeks Avoid significant trunk twisting for 6 weeks Osteoporosis Avoid arm ergometry Avoid trunk flexion/twisting Avoid biceps weight machine for strength training (dumbbells with attention to posture is permitted) Avoid Valsalva maneuver Avoid weight lifting >2 lbs.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Because muscles and big arms are so closely associated, it is not difficult to get yourself mentally into arm training.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Beginners will most likely be quite tense, and the arms will rise correspondingly little.

“Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health” by Bruce Kumar Frantzis
from Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health
by Bruce Kumar Frantzis
North Atlantic Books, 2006

Beginners are advised to raise their arms straight out in front of them, drawing them from back to front.

“Ashtanga Yoga: Practice and Philosophy” by Gregor Maehle
from Ashtanga Yoga: Practice and Philosophy
by Gregor Maehle
New World Library, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I would love the get fit guide. I am so determined to get fit. I would love something to help me be successful in the gym. Thank you!

  • I would love to win the summer guide. I’ve already bought your booty guide and I absolutely love it! I have had two babies in a two year time span and my body well I want to catch back up and I would love to have my body back and better than ever!!!

  • Thanks a lot for that manageable, yet effective arm workout! As I am a little overweight and try to get in shape, I am really looking for rather easy beginner workouts (I am unable to do pushups, squats and other basic exercises), this workout is perfect for me!

  • so for a skinny guy like me, would you recommend 3 sets of maybe 10-12 reps with lighter weight? thanks and great informative video!

  • is there a way to do the cable workouts without the machine? i work out at my school gym sometimes and they don’t have cable machines but i would still like to do the workout!

  • This was a great great workout for me as a beginner. What other area of the body would be good to work out with the arms? I basically am needing to create a good workout scheduled for myself. Thanks so much!

  • This workout is the best for my arms! Have arms that are pretty thin but I was looking to slim them down a bit. After a month, my arms are so much more toned, slimmer, and way better looking. I totally recommend!��

  • At the beginning of the first song, I thought it was going to be “Jopping” by MonstaX ��

    It’s a Kpop boy band group for anyone who doesn’t know

  • Hey Vince,I love when you keep repeating to yourself that you’re just trying to stay cut and ripped..Which u are both,, I’m also a skinny guy, and I’m also not looking to get big and bulky,j ust trying to stay cut and ripped.. I love all these big neck,Nasty looking freaks from all the roids,, where there back face and shoulders looks like a pizza,, just nasty unclean skin pimple freak, I would rather stay skinny and ripped, then look like a big freak carrying around a gallon water jug, & dropping their 50 lb gym bag all over the place,, I think that they are just jealous,,& would rather look like us.. But instead they feel like they have something to prove,, with all their negative comments,, keep up the good work Vince, you look great,..S in FL..

  • If you think this is too easy, grab a 2, 5, 8 or 10lb dumbbell �� good luck love! I’m still on two lbs, I tried 5 and I said waiiit, I wasn’t reaaddyy!

  • I’d like it if you could post the exercises /reps /rest in the vid description. I think it would be a good improvement to all of your videos. It’s easier to see when you come back to your video thx!

  • I’m really overweight, I weight 86 kilos and by the time I got to the third one the back of my neck started painting unbearably. Is that normal?
    Edit: I’m on day 3 and now it takes me about the fourth exercise for my neck to start hurting, hopefully in a few months it doesn’t hurt at all

  • Love your workouts! I would love to win the booty guide. I have a really hard time specifically targeting my glutes during workouts so any tips I can get would be so helpful!! xx

  • You’re so generous! Thank you for making these videos, and for offering giveaways! I’d love to have the at home workout guide… I have struggled to find great at home programs and know yours would be bomb… also… do you sell these? Where can we purchase these Hanna? Sending love from Montreal, Canada! ❤️

  • I just got your bundle workout! Do you recommend working out twice a day? I wanted to do a workout in the morning and one at night! Wasn’t sure if I should do your workout twice or just focus on cardio that morning and do the workout that night?! Please get back to me! I’m holding to start my new healthy lifestyle Monday:) your videos are awesome!

  • Hello everyone, please repent of your sins and give your lives to Jesus Christ. God loves you so much that he came in the flesh and died on the cross for our sins that’s the only sacrifice that can bring humanity back to God and that sacrifice is Jesus the Lamb of God. Please give your life to the Lord Jesus Christ without having Jesus as your Lord and savior when you die you go to hell. Hell is real Heaven is real so please repent and turn your lives over to Christ.For God so loved the world that he gave his one and only son, that whoever believes in him shall not perish but have eternal life John 3:16 believe in Christ that he died for your sin and resurrected on the third day. Read the Gospels Mathew-Mark-Luke-John Please read and spread the word as much as possible. May Jesus bless you

  • Hi Hanna! If I were to win a guide I would want the 2.0 guide�� I recently have felt sorta stuck and almost at like a plateau stage at the gym. I would use this to enhance my gym routine and to get out of the rut!
    If you need a way to contact, insta: kels_nick��

  • I Love this video!!! I started doing some of her workouts a couple yrs ago. Had a frustrating last six months n wasn’t doing much. Just starting back today. Maaaan her voice and the music she uses here was so wonderful to my ears. On to making this yr better than the last. Happy New year to all. Thank u again VJ for making videos that are doable and being a real female who doesn’t make me feel bad that I ain’t looking as good as u (at least not yet ol watch out now!��)

  • if you get this or if anyone else knows please reply. you mentioned that “if you’re not sweating you’re not doing enough” I’ve been hitting it as hard as I can for a few weeks now after I got out of the hospital after beating cancer. I sweat Alot with cardio but there’s not a lot of sweat with my weight lifting. I keep pushing it more and more but the sweat doesn’t flow. is it a genetic thing or do I just need to do more?

  • day 1: can definitely feel the burn but was not unbearable. i had to rest my arms like 2-3 times but i pushed threw and i feel great! my goal is to do this 1-3 times a day. ill be sure to put how many times i did it in parenthesis like so (1)

  • Arms nd shoulder exercises not only tone up arms but also strengthen arms nd shoulders nd help in overcoming stiffness pain nd spondylitis

  • All slow extension all 4 sets
    mind muscle connection

    All bicep seated
    Dumbell curl drop set to faliare first set, 3 sets 8 reps
    Hammer curl 8 reps
    Preacher curls 8 reps

    Tricep rope pull down, 90 deg, 8 reps
    Tricep cross body, 90 deg elbow extension, 8 reps
    Tricep ez bar pull down, reverse grip, 8 reps

  • Hello Vince. I’m from SA and I’m trying the 90day challenge. I would like to see inner and outer chest. I have been taking Whey Protein and it’s not working for me. Help

  • I would love to get the summer guide! I have heard wonderful things about your guides and how you really see progress with them, plus I am struggling with motivation at the moment:/

  • Moving your shoulders and putting you head down will decrease your effectiveness of the workout……… But you thought me good exercises….. Thank you

  • very nice just found your channel and will using this for armworkout. Would be very nice if u say how many sets /reps on all exercisesIm trying to build so im guessing going up in weight each set. cheers

  • This exercice saved my life, i was so ashamed of my arms and get really insecure about them, but not anymoreeee hehe�� Ive been using a whole body workout + one of her small waist workout + this and i am blessed, thank you for everything vicky��

  • I get muscle very easily but I don’t really like the fact that I am too muscular and have broad shoulder.I try to work on my abs and legs more,and most importantly my jumping because I want to get taller, because if broad shoulder and short,plus together looks weird

  • Just got done doing this workout & Omg do my arms feel like jello!!!.. I needed a different work out video for my arms im glad I found this. Im going to do this everyday this week and I cant wait to see results!!..Cardio it is now!!!

  • This was the best YouTube fitness tutorial I’ve ever seen. You made me feel empowered. Thanks for quality content that had no body shaming, just effective motivation.

  • Hej, skulle vilja vinna ditt nya program 2.0. Jag vill vinna det då jag känner att jag har stannat upp i min utveckling träningsmässigt och skulle behövs en extra pusch för att nå nya nivåer. Genom din guide så hade motivationen gått upp och målen hade säkert nåtts!

  • Hi…
    Well, worked out yesterday and I included some arm work. Just did yours. Very nice.
    I have the ” wing thing” going on, and they have to go..!!!
    So, it’s you Me baby…!!!!!!

  • I’ve been doing this exercise 2 to 3 times a day with 1 break day for around 3 weeks (along side some cardio or walking/ running) and boy have I lost fat on my arms. Also, I won some good muscle because I use little weights and do around 5 min. of weights. Thank you!

  • what muscles are the Arm Lifts supposed to use? it feels like i’m just swinging my arm i dont feel any specfic muscles being used i dont feel a “burn”

  • So i have rarely done upper body work outs. Was wondering if I were to do this 3x a week when could results be seen? I have noodle arms lol.

  • My friend and I just created a discord recently and we decided one day to start working out and toning our bodies while we’re stuck inside during this crazy quarantine (sharing the screen). I stumbled upon your video and added it to my workout playlist-great vid, amazing for beginners. My muscles are hurting, but the end results are paying off! Thank you so much!

  • Hi..since I injured my knee I started doing this workout sitting down..its 10 times harder than when you do it up..great workout

  • i would love to win the getfit guide! the reason as to why i would like to win this is because 1. i have a huge passion for fitness 2. i ove you and your amazing content and it would be really cool to see how you train/ how to get a bod like yours 😉 3.i have never followed a fitness program before so it would be amazing to try one out and to experience it as when im older im hoping to bring out fitness guides my family struggle with money so getting your guide would be a dream!! Instagram Sophiemfit

  • Thank you Lord that I found a coach that explains form and weight. Instead of talking and dancing around. Making it a show instead of what the purpose of the weight training. Great job. ������

  • I would love to win your booty guide because I am due Dec 16 and I cant wait to get back into the gym and gain some muscle mass!! My ig: devonjenelle

  • My second day in a row watching this! I’ve always worked out but I’ve been so skinny and haven’t gained much muscle mass but I hope this works:) also I like how motivating you are

  • Hi Hanna! I am writting you from Spain and and I would just like to tell you how amazing you are and how much I like seeing your posts every day. Some months ago I had the idea of starting at the gym so I began to search for ideas at IG and one of the days I found your target videos and I felt in love and thought that they were very valuable and I started following you. Since then you have been my inspiration and the final push for me to start at the gym. You help me and a lot of people to try hard and to continue, not to giving up. You really worth gold.
    I would like to have the “Get Fit 2.0” guide so I can continue with my progress and feeling that you are part of my trainings. Thank you so much for all your work and support, never give up. Lots of love

  • I personally love it. I do it twice weekly along with other workouts. I can tell I’m getting stronger because it barely hurts like it did at first. The small circles kill me lol. But I love this. ����

  • First day at the gym was a leg day, I did some deadlifts and messed up my back lmao. Im recovering right now but don’t want it to discourage me from hitting the gym so I’m gonna try strictly arms while my legs and lower back recover

  • Love that you are doing videos for beginners, but I think you have forgotten what it means to be a beginner. Half of those exercises is far from doable by an actual beginner. So this is more for a person in decent to good shape that might be a beginner at calisthenics.