Trainer shares key arm workouts for muscle building
Maddy Biddulph's four-move arms workout is a targeted strength training routine designed to boost upper body strength, improve joint health, and enhance overall well-being. This workout, which can be performed at home with a simple pair of dumbbells, focuses on key muscle groups to promote balanced muscle use and functional movements.
The Workout Breakdown
- Front Raise: Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing the thighs. Raise the dumbbells to shoulder height, keeping your elbows slightly bent.
- Lateral Raise: Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms extended down by your sides. Raise your arms out to the sides, stopping when they are parallel to the ground and forming a T-shape with your body.
- Triceps Extension: Stand with feet hip-width apart, grasping a dumbbell with both hands, arms extended overhead. Bend your elbows, lowering the dumbbell behind your head towards the middle of your shoulder blades. Straighten your arms, raising the dumbbell back overhead.
- Biceps Curl: This exercise was not explicitly detailed in the provided information, but it is typically performed by standing with feet hip-width apart, holding a dumbbell in each hand, palms facing forward. Bend your elbows, curling the dumbbells towards your shoulders.
The workout involves doing 8-10 repetitions of each exercise with a 30-second rest in between. After completing one round, take a one-minute break and then repeat for two more sets.
Benefits of the Workout
- Enhanced Muscle Strength and Definition: This workout targets multiple muscle groups in the arms and shoulders, leading to improved muscle strength and definition.
- Improved Joint Stability and Mobility: By focusing on controlled, repeated movements, the workout helps strengthen muscles around the joints, improving joint stability and mobility.
- Better Posture and Reduced Muscle Imbalances: Strengthening the upper body can contribute to better overall upper body mechanics, reducing strain on joints and improving posture.
- Boost to Mental Well-being: As strength levels increase and technique improves, participants often report a boost to their mental well-being and confidence.
In conclusion, Maddy Biddulph's four-move arms workout offers a well-rounded approach to upper body strength training, providing benefits that extend beyond physical fitness. However, for a more detailed understanding of her specific routine, further research may be required.
[1] Psychology Today. (2020). The Mental Health Benefits of Exercise. [online] Available at: https://www.psychologytoday.com/us/blog/the-athletes-way/201407/the-mental-health-benefits-exercise
[4] Greatist. (2021). 4-Move Kettlebell Workout for Strong, Sculpted Arms. [online] Available at: https://greatist.com/fitness/4-move-kettlebell-workout-for-strong-sculpted-arms/
This workout, which combines strength training moves like the front raise, lateral raise, triceps extension, and biceps curl, is designed by Maddy Biddulph to boost upper body strength and improve joint health, while also enhancing overall health-and-wellness. To achieve a balanced muscle use and functional movements, incorporating science-backed fitness-and-exercise techniques is crucial, as shown in this targeted routine. Furthermore, the benefits of this arm workout extend beyond physical fitness, as regular workouts have been linked to better mental well-being, according to Psychology Today (2020).
