Trainer reveals her preferred set of four arm strengthening exercises for muscle growth
Maddy Biddulph's Four-Move Arms Workout: Boost Upper-Body Strength and Joint Health
Maddy Biddulph's four-move arms workout is a concise and accessible routine designed to enhance upper-body strength and joint health. This workout targets key muscle groups, including the anterior deltoids, lateral deltoids, pectorals, trapezius, biceps, triceps, and core, making it an efficient choice for those seeking to improve arm muscle definition and function while supporting joint stability.
The workout consists of the following four dumbbell exercises:
- Front Raise: Start with feet hip-width apart and grasp the handle of a dumbbell with both hands. Slowly lift the weight in front of you to shoulder height, then lower it back down. Repeat this for 8-10 reps, and complete 3 sets with a 30-second rest in between each set.
- Lateral Raise: With the dumbbell in each hand, let your arms hang by your sides. Slowly lift the weights to the side until they are level with your shoulders, then lower them back down. Repeat this for 8-10 reps, and complete 3 sets with a 30-second rest in between each set.
- Triceps Extension: Hold a dumbbell with both hands behind your head, elbows bent. Slowly bend your elbows as you lower the weight behind your head towards the middle of your shoulder blades. Straighten both arms and bring the weight back overhead. Repeat this for the specified sets and reps, but the details were not provided in the search results.
- Biceps Curl: The details about sets and reps for the biceps curl were not provided in this paragraph. However, it is likely to involve curling the dumbbell towards your shoulder, followed by lowering it back down.
After completing one round, take a one-minute break, then repeat for two more sets. This workout can be done with a simple pair of dumbbells at home, making it a convenient option for those looking to incorporate strength training into their routine.
Training the upper body not only builds accessory muscles, improving arm strength and posture, but also enhances joint mobility and flexibility. This can contribute to healthier shoulders, elbows, and wrists, and can reduce the risk of injury. Furthermore, strength training in general can improve muscle mass and bone density, leading to increased energy and mental confidence.
This workout is beginner-friendly yet challenging, making it suitable for a variety of fitness levels. As with any exercise routine, it is important to maintain good technique and progression in resistance or reps to ensure safety and effectiveness.
[1] Smith, J. (n.d.). The Benefits of Strength Training for Older Adults. Healthline. https://www.healthline.com/health/fitness-exercise/strength-training-for-older-adults
[4] American Council on Exercise. (n.d.). Benefits of Strength Training. ACE Fitness. https://www.acefitness.org/education-and-resources/professional/expert-articles/article/88416/benefits-of-strength-training/
The four-move arms workout, guided by Maddy Biddulph, is an effective way to boost upper-body strength and joint health, as it targets key muscle groups such as the biceps, triceps, and trapezius. This routine also focuses on improving flexibility and mobility, key aspects linked to healthier shoulders, elbows, and wrists. The science of strength training can provide benefits beyond physical improvements, improving muscle mass and bone density, resulting in increased energy and mental confidence.
