If you constantly manage a busy schedule, it's not always possible to get to the gym during off-peak hours. Sometimes the only possible time to make it happen is right when everyone gets out of work and inevitably, all the machines are taken. However, there's a solution. There's always a free corner or stretching area at the gym where you can bring over some free-weights for an effective and powerful arm workout (which we'll cover today!)
All of these exercises can be done with dumbbells, and some are possible with kettlebells as well. These exercises are easy enough to make it work with what you have around you!
Hammer Curls
This exercise can be done seated or standing. Choose weights that you are comfortable lifting for 8-12 reps without sacrificing form. Unlike regular curls, your wrists will not twist during this exercise.
Shoulder Presses
For the exercise, the most important thing to keep in mind is to end and begin with the weights as a 90 degree angle, and then pushing all the way up in a slow, controlled motion.
Tricep Kickbacks
Any well-rounded arm workout includes an exercise that targets the triceps. For this exercise, it's important to prioritize slow movements to focus on the mind-muscle connection. Start with lower weights for this one and work your way up, since for this muscle form is key.
Lateral Raise
Nothing quite builds those much pursued shoulder caps like lateral raises. Weights on the lighter end of your max are going to be more beneficial for this, as your traps will overcompensate for your shoulders if the weight you're lifting is too heavy.
Upright Row
The upright row targets the shoulders as well and will contribute to that well-rounded look that most are after when training shoulders. Peak elbows at shoulder level and then bring weight back down. Perform this exercise one arm at a time to ensure balanced strength on both sides and to avoid overcompensation.
As always, don't forget that the key to gaining strength and muscle is recovery. if you need help with the speed or quality of your recovery, consider EMS technology, which helps increase blood flow and flush out lactic acid. This acid is responsible for that sore feeling you have after a particularly difficult workout. We highly recommend the VPod, a wireless TENS/EMS/NMES unit with 24 different functions and fully customizable intensities. Just place the electrode pads on or around the chosen muscles, lean back, and recover. To learn more, visit VPod.Life.
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Happy Healing!