Before you try to sculpt your arms like Arnold Schwarzenegger, it's important to know that focusing on arm-specific workouts is not always the answer. Toned arms are also a bi-product of compound lifts like deadlifts and chin-ups.
There are, however, many exercises you can add to your workout routine to get the pump you desire.
Seated Overhead Press
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Grab a pair of dumbbells and sit tall on a bench with your back directly against the backrest. Keep your core and glutes tight, and press the weights directly overhead. Lower the weights in a controlled motion before beginning the next rep.
This movement uses all three parts of your deltoids and helps build muscle in your shoulders. Your position on the bench is important, as you do not want your lower back to contribute to the movement
Targets: Shoulders
Frequency and Weight: 3 sets of 8 to 12 reps. Most men should be able to start with 20- to 30-pound dumbbells.
Standing Lateral Raise
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Grab a pair of dumbbells and stand tall. With a slight bend in your elbows, lift the dumbbells out to your sides.
At the top of the movement, your arms should be parallel to the ground and your palms should be facing down. Lower the weights in a controlled motion.
Standing Lateral Raise Part 2
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Targets: Shoulders
Frequency and Weight: 3 sets of 12 to 15 reps. Most men should be able to start with 10- to 15-pound dumbbells.
E-Z Bar Curls
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Stand tall while holding a curved E-Z bar. Grip the bar where it bends. Keep your upper arms stationary and curl the bar to about shoulder level. Pause briefly at the top and slowly lower back to the starting position.
E-Z Bar Curls Part 2
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Targets: Biceps
Frequency and Weight: 3 sets of 8 to 12 reps. Most men should be able to start with a 40- to 50-pound E-Z bar, or 10 to 15 pounds on each side of a standard 18- to 22-pound E-Z bar.
Incline Dumbbell Curls
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Sit on an incline bench with a pair of dumbbells in each hand at arms length. Keep your arms close to the body and rotate them until your palms are facing forward.
Curl the weights to your shoulders. Try to control the motion and focus on moving through your forearms only.
Incline Dumbbell Curls Part 2
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Targets: Biceps
Frequency and Weight: 3 sets of 8 to 12 reps. Most men should be able to start with 15- to 25-pound dumbbells.
Close-Grip Bench Press
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Lie flat on a bench. Grip the bar around the inside knurling on each side so your hands are closer than shoulder-width apart.
Slowly bring the bar down, slightly touch your chest, and explode back up. Focus on using your triceps instead of your chest muscles.
Targets: Triceps
Frequency and Weight: 3 sets of 8 to 12 reps. Most men should be able to start with 15 to 25 pounds on each side of a standard 45-pound bar.
Dumbbell Tate Press
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Lie flat on a bench with a pair of dumbbells. Start with your arms fully extended above your chest. Your elbows should face outward and your palms should face your legs.
Bend your elbows out to lower the weights down toward your chest. Move the dumbbells back up. Focus on using your triceps and completing the movement under control.
Dumbbell Tate Press Part 2
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Targets: Triceps
Frequency and Weight: 3 sets of 8 to 12 reps. Most men should start with 10- to 15-pound dumbbells. Avoid going too heavy on this exercise, as it can be dangerous for your shoulder joints.
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