Get redy for beach season with eye catching arms!

Want pumped defined arms that everyone will be looking at?

Add an arms day to your workout plan and do 3 sets of 8 to 12 reps of each.

Remember the only way we put on muscle is lifting heavy weight with great form and technique.

Close Grip Ezy Bar Curls

The Close-Grip Ezy Bar Curl is an isolation exercise using a pull movement targeting the biceps.

Step 1: Pick up the bar holding the inner handles with your palms facing forwards.

Step 2: Keep your elbows tucked in to your sides and your body nice and straight.

Step 3: Curl the bar using your biceps whilst bracing your abs and exhaling. Do not swing your body or move your upper arms.

Step 4: Once the bar reaches shoulder height hold for a count of one and then inhale while you slowly lower the bar back to the starting position.

Repeat for the desired number of repetitions

Close Grip Bench to Skull Crushers

The Close Grip Bench to Skull Crusher is a compound exercise combining two of the best tricep building exercises.

Step 1: Position yourself lying on a flat bench holding the bar using a close grip and arms locked straight above your head. This is the starting position.

Step 2: Keeping your elbows in, inhale as you slowly lower the bar to your chest.

Step 3: Push the bar back to the starting position using your triceps as you exhale.

Step 4: Then whilst keeping your upper arms still, inhale as you slowly lower the bar to the top of your head using your forearms only.

Step 5: Exhale and lift the bar back to the starting position.

Repeat for the desired number of repetitions.

Standing one-arm cable curls

The Standing One-Arm Cable Curl is an isolation exercise using a pull movement targeting the biceps.

Step 1: Position a pulley on the lowest level and facing away from the machine.

Step 2: Grab the handle and stand up straight so that your arm is taking the weight. Keep your elbow tucked in, your palm facing in front of you and rest your opposite hand on your hip.

Step 3: Curl the handle up to your shoulder making sure you keep your upper arm still whilst bracing your abs and exhaling.

Step 4: When at the top squeeze in your bicep for a count of one before slowly lowering the handle whilst inhaling.

Repeat for the desired number of repetitions.

Change arms and repeat.

Standing behind your back wrist curls

The Standing behind the Back Wrist Curl is an isolation exercise using a pull force targeting the forearms.

Step 1: Hold a barbell shoulder width apart at arm's length behind your body with your palms facing away from your body.

Step 2: Keeping your body straight slowly pull the bar upwards using your wrist only whilst bracing your abs and exhaling.

Step 3: Hold that position for 2 seconds before inhaling as you slowly lower the bar down to starting position.

Repeat for the desired number of repetitions.