Train like a Spartan with the Best Arm Workouts by ONNIT

Are you looking for the best arm workouts that will help you reach your fitness goals? Onnit has a variety of arm exercises to tone and strengthens your arms. Whether you’re a beginner looking to start an arm workout routine or an experienced fitness enthusiast looking to add more variety to your arm exercises, these perfect arm workouts are from Onnit or you. In this blog, we’ll explore 6 of the best arm workouts from Onnit to pump your biceps and triceps.

Workout type 1: For the Biceps pump

This workout focuses on the biceps and emphasizes the pump to get those guns growing. We can do these arm workouts with dumbbells or by using bands and simply by body weight to get the job done. 

1. Banded Rotating Biceps Curl

This exercise is a great way to get your biceps burning and feel that pump. To do the exercise, start by standing with your feet shoulder-width apart and a band in each hand. Keeping your arms straight and your palms facing up, curl the bands up towards your shoulders while rotating your wrists outward. Lower the bands back down and repeat for 10-15 reps.

2. Alternating Thumbs-Up Y Raise

This exercise is a great way to target both the short and long heads of the biceps. To do the exercise, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Keeping your arms straight and your palms facing each other, raise the dumbbells up and out to the sides of your body so that your thumbs are pointing up toward the ceiling. Slowly Lower the dumbbells down and do repetitions for 10-15 reps.

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3. Bent-Over Banded Row w/ Underhand Grip

This exercise is a great way to work the biceps from a different angle. To do the exercise, start by standing with your feet shoulder-width apart and a band in each hand. Bend your knees slightly and hinge forward at the hips, so your torso is parallel to the floor. Keeping your arms straight and your palms facing down, pull the band up towards your chest while squeezing your back muscles. Lower the band down and do repetition 10-15 times.

Workout type 2: for Triceps Pump

This workout consists of four different exercises that will help you to maximize your triceps gains. These exercises are simple and perfect arm workouts for women and men and are effective and will help you to build size and strength in no time. 

1. Split-Stance Overhead Banded Triceps Extension

This exercise is a great way to hit the long head of your triceps and will help you to build powerful and well-defined triceps. To perform this exercise, stand with one foot slightly forward and grab a band in both hands. Now, press the band overhead, keeping your arms straight and your shoulders back. You should sense a fine stretch in your triceps. Slowly lower the band down to the starting position and repeat.

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2. Bent-Over Bodyweight Rear-Delt Raise

This exercise is a great way to target your posterior deltoids and will help you to develop a well-rounded shoulder. To perform these arm workouts with weights, grab a pair of weights and stand with your feet slightly wider than shoulder-width apart. From here, bend your knees and lower your torso until it’s parallel to the ground. From here, hold the weights in both hands and lift them to your side, keeping your arms straight. Gradually lower the weights down to the starting position and do repetition.

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3. Feet-Elevated Close-Grip Negative Pushup

This exercise is a great way to target your triceps and will help you to build a strong chest and triceps. To perform this exercise, place your feet on an elevated surface, such as a bench or chair, and lower your body down into a pushup position. Now, lower your body down slowly until your chest nearly touches the ground. From here, push yourself back up to the starting position, keeping your elbows close to your sides. There are more arm exercises you should do to strengthen your biceps and triceps.

Conclusion

Arm exercises can offer a range of benefits, such as increased strength and mobility. Before beginning any arm exercise, it is important to warm up properly to prepare the body for the exercise and reduce the risk of injury. Feedhour helps you to find a variety of exercises that can help to build strength and enhance your biceps and triceps. With consistent and proper form, these exercises can help you reach your fitness goals. For more information visit the official website of Feedhour.

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