Share4 Awesome Arm Exercises
Yesterday at the gym, this dude thought it was OK to commit THE cardinal gym sin o…
…Doing barbell bicep curls in the squat rack.
Villainous fat-kidneyed varlot! 
I often get folks asking me “KV, how to I get great arms like yours?”
This might shock you but…
I haven’t done a bicep curl or tricep extension in yonks. No kidding.
Since the holidays are right around the corner, now’s the time to dial in our definition and get sculpted, strong arms.
You don’t have to spend hours at the gym, or even dedicate an entire workout day to arms to get sexy results.
In fact, you don’t even need a single dumbbell!
Here are my top 4 bodyweight exercises to get amazing arms:
#1. The Push Up
This classic move is a treat for your entire upper body.
Don’t be fooled – you can train more than just your chest with this exercise.
You try decline push ups. These are much harder than normal push ups, as you elevate your feet. You can start by raising one foot off the floor, or stacking your feet.
Work your triceps by using a close grip position, hit your shoulders with a “hip-pike position” or try a Spiderman push up to destroy your abs at the same time.
These push up variations are NO joke!
#2. Chin Ups
This is one of my fave upper body moves. Again, while it doesn’t directly target your arms, your biceps assist in the exercise. Feel it?
You can change your grip to neutral grip or overgrip (aka pull ups) to hit different muscles.
All round awesomeness right there…
#3. Walkouts
Surely you knew this one would be on the list?
This is my favorite total body conditioning move.
There’s so many variations of this exercise, I’m sure we can find something you’ll enjoy…
#4. Inverted Bodyweight Rows
Try suspended rows (with TRX) or inverted on a bar… either way, this move is the perfect exercise to superset with a push up.
The best thing about this exercise is you can modify it by changing the position of your feet. Step away from the anchor point to make it easier, and step closer to challenge yourself.
Fancy a quick upper body pump? Instead of doing boring dumbbell curls, try this quick circuit:
Awesome Arms Workout:
1A: Walkouts x 8
- No rest
1B: Chin ups x 2 reps from failure
- Rest 45s
- Repeat 3 rounds
2A: Push ups x 30s
- No rest
2B: Bodyweight rows x 30s
- Rest 60s
- Repeat 3 rounds
There you have it!
If you want to sculpt awesome arm definition and get your first chin up in the next 28 days, check out this awesome step-by-step program:
==> How To Take Your Arms and Shoulders from Flabby and Jiggly to Toned and Tight
Pump it!
Your Coach and Friend,
Kate Vidulich
