Are you ready to pump up your arms and see real results without spending hours in the gym?
The 40-20 arm workout is your go-to solution.
It’s a high-intensity training method that combines short bursts of exercise with quick breaks, keeping your muscles engaged and pushing your limits.
In just 20 minutes, you’ll feel the burn in your biceps and triceps, and notice your arms getting stronger with each session.
Let’s get to know how you can make the most out of every 40 seconds:
What Is 40-20 Arm Workout?
The 40-20 arm workout is a training method that focuses on short, intense bursts of exercise with brief rest periods.
In this workout, you perform an exercise for 40 seconds, followed by a 20-second rest. This sequence is repeated across different arm exercises, targeting both the biceps and triceps.
The 40-20 structure helps build muscle endurance, strength, and stamina while keeping the intensity high throughout the workout.
Best 40-20 Arm Workouts
Looking for some spicy 40-20 arm workouts? Here are the top few of them that are sure to help you gain massively:
1. Dynamo Wrist Rolls
How to Do It:
- Hold the Gripzilla Dynamo in both hands, adjusting the resistance as needed.
- Perform wrist rolls by twisting the handles forward and backward to work both the wrist flexors and extensors.
- Focus on controlled rotations to maximize muscle engagement and grip strength.
- 40 seconds work, 20 seconds rest. Repeat for 3-5 rounds.
2. Tornado Grip Rotations
How to Do It:
- Use the Gripzilla Tornado tool, adjusting the resistance to your level.
- Perform grip rotations, mimicking a twisting motion to target forearms, wrists, and stabilizer muscles.
- Incorporate both inward and outward rotations to fully engage all muscle groups involved.
- 40 seconds work, 20 seconds rest. Repeat for 3-4 rounds.
3. Bicep Curls
How to Do It:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Curl the weights up towards your shoulders while keeping your elbows close to your sides.
- Lower the weights back down in a controlled motion.
- 40 seconds work, 20 seconds rest. Repeat for 3-5 rounds.
4. Tricep Dips
How to Do It:
- Sit on the edge of a bench or chair with your hands beside your hips.
- Slide your hips off the edge and lower your body by bending your elbows to 90 degrees.
- Push back up to the starting position.
- 40 seconds work, 20 seconds rest. Repeat for 3-4 rounds.
5. Hammer Curls
How to Do It:
- Hold a dumbbell in each hand with palms facing your body.
- Curl the weights up while maintaining the neutral grip (palms facing inward).
- Lower the weights back down with control.
- 40 seconds work, 20 seconds rest. Repeat for 2-4 rounds.
6. Overhead Tricep Extensions
How to Do It:
- Stand or sit with a dumbbell held with both hands overhead.
- Lower the dumbbell behind your head by bending at the elbows.
- Extend your arms back up to the starting position.
- 40 seconds work, 20 seconds rest. Repeat for 3-4 rounds.
7. Concentration Curls
How to Do It:
- Sit on a bench with your feet planted on the floor.
- Rest your elbow on the inside of your thigh while holding a dumbbell.
- Curl the weight up towards your shoulder, focusing on squeezing the bicep.
- Lower it back down slowly.
- 40 seconds work, 20 seconds rest. Repeat for 3-4 rounds.
Final Verdict
The 40-20 arm workout is proof that you don’t need to lift heavy weights for hours to build strong, toned arms.
With just a few well-chosen exercises and a commitment to pushing yourself in those 40-second bursts, you’ll see gains in no time.
The quick rest periods keep the intensity high and help you maximize your workout in less time.
Ready to take your arm training to the next level?
