Trainer specifies her preferred arm workouts for muscle development
Maddy Biddulph's four-move arms workout is a concise yet effective routine designed to enhance upper body strength, promote joint health, and improve overall fitness. This workout targets key muscle groups, including the anterior deltoids, lateral deltoids, pectorals, trapezius, biceps, triceps, and core.
The workout consists of four dumbbell exercises, each designed to target specific muscle groups. Let's break down each move:
- Front Raise: Start with feet hip-width apart and a dumbbell in each hand, palms facing the thighs. Slowly and with control, raise the dumbbells to shoulder height, pause for a second, then lower to the starting position. This exercise targets the anterior deltoids and core.
- Lateral Raise: Start with legs hip-width apart and a dumbbell in each hand at the side of the legs. Raise both arms to the side as if making a T-shape with the body, stop at shoulder height, then slowly lower the weights back down to the starting position. This exercise focuses on the lateral deltoids.
- Biceps Curl: Straighten both arms and bring them up so the weight is above your head. Bend your elbows and curl the weights towards your shoulders, then slowly lower them back down. This exercise targets the biceps.
- Triceps Extension: Start with feet hip-width apart and grasp the handle of a dumbbell with both hands. With the weight behind your head, slowly bend your elbows as you lower the weight behind your head towards the middle of your shoulder blades. Straighten your arms to return to the starting position. This exercise targets the triceps.
After completing one round, take a one-minute break before repeating for two more sets. Each exercise should be done for 8-10 reps, with a 30-second rest in between.
This workout offers numerous benefits. It improves muscle tone and definition in the arms and shoulders, enhances functional strength, supports better posture, boosts joint stability and health, and provides a manageable, time-effective routine suitable for various fitness levels.
While detailed studies on Maddy Biddulph's exact four-move arms workout are limited, general strength training benefits align with these outcomes. Strength training, even in a brief span like four weeks, leads to enhanced strength, improved form, more energy, and visible muscle improvements, including the arms and shoulders[1]. Additionally, incorporating a mix of upper body movements within a workout supports full-body strength and joint functionality[2].
The workout can be done at home with a simple pair of dumbbells, making it accessible for everyone. Strength training in general can improve muscle mass and bone density, both of which decline naturally with age. Furthermore, having good upper body strength also improves your range of motion and flexibility. This makes everyday activities like lifting, carrying, and bending easier.
In conclusion, Maddy Biddulph's four-move arms workout is an efficient and effective routine for boosting upper body strength and promoting joint health. Its simplicity, focus, and functional movement make it a valuable addition to any fitness routine.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6456889/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083639/
- Incorporating the Front Raise exercise, which targets the anterior deltoids and core, into Maddy Biddulph's four-move arms workout aids in improving overall fitness and enhancing upper body strength.
- The combination of exercises in this workout, such as the Lateral Raise, designed to strengthen the lateral deltoids, and the Biceps Curl, which focuses on the biceps, promotes flexibility and functional strength in the upper body.
- Adhering to this workout routine and performing the Triceps Extension, which targets the triceps, can contribute to better posture, boost joint stability, and improve your range of motion and flexibility, as supported by science in the health-and-wellness, fitness-and-exercise, and general strength training domains.
