Gym Arms Workout for Intermediate
A gym arms workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting biceps, forearms, triceps.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Biceps, Forearms, Triceps |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Hammer Curls | 4 × 8–12 |
| 2. Close-Grip Barbell Bench Press | 4 × 8–12 |
| 3. Standing One-Arm Dumbbell Curl Over Incline Bench | 4 × 8–12 / side |
| 4. Tricep Dumbbell Kickback | 4 × 8–12 |
| 5. Dumbbell Lying Pronation | 4 × 15 |
| 6. Dip Machine | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position.
2. Close-Grip Barbell Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. Standing One-Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
4. Tricep Dumbbell Kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
5. Dumbbell Lying Pronation
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it. Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
6. Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
Weekly plans that use this workout
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Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.