6 Exercises for Strong Arms

6 Exercises for Strong Arms

Fitness Guru - Jason Chua, EnergyOne Fitness Instructor

Jason Chua, EnergyOne Fitness Instructor, at SAFRA Mount Faber



Jason Chua, EnergyOne Fitness Instructor, at SAFRA Mount Faber

Your arms not only help you perform daily functions like carrying your bag, taking a shower and getting dressed, but also in more rigorous activities like the running, push-ups and swimming. With SAFRA events like the upcoming Swim For Hope, Gun Down and EnergyRush 2, it’s imperative that you properly develop your arm strength as part of your regular workout routine.

What happens if you don’t?

According to EnergyOne fitness instructor, Jason Chua, you may experience fatigue, discover a lack of endurance and even get injured.

“Strength training is basically to condition the muscle. Make it strong so you can go further.”

Just don’t over-train your arm muscles, as that would increase the risk of an injury.

“It's actually recommended that we allow our body to have a minimum rest of 24 to 72 hours to prepare for the next strength training. And also avoid doing the same exercise. Try to mix different types of exercises to stimulate different parts of muscle so your joints will get stronger [and] better in terms of all direction as well as in sports."

So, let’s get started with 6 exercises to boost arm strength!

Cable inward rotation 

1. Cable inward rotation

Sets

3

Reps

12 to 15

Rest

30 sec to 1 min in between sets

Keep your arm bent at 90 degrees. Then pull down till your forearm is parallel to the ground. Do 3 sets of 12 to 15 repetitions. You can choose to rest first or switch to other arm immediately. Keep resting periods minimal.

Cable outward rotation 

2. Cable outward rotation

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep your arm bent at 90 degrees. Then pull up till your forearm is about perpendicular to the ground. Do 3 sets of 12 to 15 repetitions. You can choose to rest first or switch to other arm immediately. Keep resting periods minimal.

Free weight wrist flexion 

3. Free weight wrist flexion

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep your elbow rested and supported on the ball. Lift weight with your hand without moving the rest of your forearm. Repeat 12 to 15 times and rest between 30 seconds to 1 minute before trying the next set.

Free weight wrist extension 

4. Free weight wrist extension

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep your elbow rested and supported on the ball. Lift weight with your hand without moving the rest of your forearm. Repeat 12 to 15 times and rest between 30 seconds to 1 minute before trying the next set.

 Prone resistance tube shoulder extension (Version A)

5. Prone resistance tube shoulder extension (Version A)

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep arm straight throughout the workout and lift 12 to 15 times. Rest for 30 seconds to 1 minute in between sets.

“The resistance will be different because it’s rubber. You will work more to control movement.” – Jason

 Prone resistance tube shoulder extension (Version B)

Prone resistance tube shoulder extension (Version B)

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

By using the ball for this workout, you get to improve core stability as well.

Keep arm straight throughout the workout and lift 12 to 15 times. Rest for 30 seconds to 1 minute in between sets.

Prone resistance tube shoulder flexion (Version A) 

6. Resistance tube shoulder flexion (Version A)

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep your arm bent at 90 degrees. Then pull up till your forearm is about perpendicular to the ground. Do 3 sets of 12 to 15 repetitions. You can choose to rest first or switch to other arm immediately. Keep resting periods minimal.

Prone resistance tube shoulder flexion (Version B) 

Prone resistance tube shoulder flexion (Version B)

Sets 3
Reps 12 to 15
Rest 30 sec to 1 min in between sets

Keep your arm bent at 90 degrees. Then pull down till your forearm is parallel to the ground. Do 3 sets of 12 to 15 repetitions. You can choose to rest first or switch to other arm immediately. Keep resting periods minimal.

Work that arm and stamina and make a difference with us at Swim For Hope 2015 in October!

Round up your buddies and conquer SAFRA Yishun’s paintball competition, Gun Down, this September! And don’t miss SAFRA Football Fiesta for a fun football tournament in November!

Not a member with EnergyOne Gym yet? Sign up before 30 September 2015 and get 50% off gym membership fees!

Enjoy special rates of $12 per month for 24 months with EnergyOne if you sign up 6 months before or after your ORD!

EnergyOne: Fitness & Beyond

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