Ram Charan has always been the envy of all with his dashing good looks and commanding screen presence. But it's not only his acting that gets noticed because his fitness level is also as sharp as ever. The latest picture he shared on Instagram, flaunting his toned biceps, has generated quite a wave of activity on social media. Fans cannot stop discussing his chiselled arms and inquiring how he achieved them. The mega-star is gearing up for his next action movie and obviously giving equal importance to his gym sessions. So, how do you get arms like him? Fitness expert Varnit Yadav gives you the best arm-exercising tips you can implement today.
Ram Charan's New Look Ignites the Internet
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The picture, posted on Ram Charan's official Instagram page, is of him working out with weights in a gym, his arm muscles visible and tensed. This followed reports that he's preparing for a physically demanding character in his upcoming film, Peddi. It is said to be featuring high-octane stunts, and fight scenes. His physique changes for different roles have always amazed fans, but this photo has everyone wondering, "What's his bicep routine?"
Though we do not have his definitive workout routine, fitness coach Varnit Yadav deconstructs the most efficient, no-nonsense arm-toning exercises that can help you get lean, tough biceps like Ram Charan.
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Top Arm-Toning Moves to Get Biceps Like Ram Charan![1 - 2025-07-22T130223.519]( "Ram Charan body")
These workouts concentrate on both the biceps and triceps. The front and back of your upper arm. The secret, says Varnit, is to maintain proper form, be consistent, and give yourself sufficient recovery time. To improve the strength and shape of your arms, you need to take care of training your biceps, forearms, triceps and shoulders. To support their growth and recovery, you will have to consume adequate protein, balanced meals, optimal hydration and a consistent 7 hours or more of sleep daily.
With that out of the way, you can integrate the following movements in your training routine.
Cable Curls (Biceps)
- 2-3 sets with a rep range of 8 to 14 repetitions
Hammer Curls (Biceps)
- 2-3 sets with a rep range of 8 to 14 repetitions
Preacher Curls (Biceps)
- 2-3 sets with a rep range of 8 to 14 repetitions
Wrist Curls (Forearms)
- 2-3 sets with a rep range of 12 - 16 repetitions
Shoulder Press with Dumbbells/ Barbell (Shoulders)
- 2-3 sets with a rep range of 8-12 repetitions
Lateral Raises with Cable or Dumbbell or Machine (Shoulders)
- 3-4 sets with a rep range of 10-16 repetitions
Rear Delt Fly with Dumbbell/ Cable or Machine (Shoulders)
- 2-3 sets with a rep range of 10-15 repetitions
Triceps Pushdown (Triceps)
- 2-3 sets with a rep range of 10-15 repetitions
Overhead Triceps Extension (Triceps)
- 2-3 sets with a rep range of 10-15 repetitions
Pull-Ups Supported (Or Inverted Rows for beginners) (Arms/Back/Shoulders)
- 3 sets with a rep range of 7-12 repetitions
You don't have to perform all of them on the same day. You can shuffle them into your routine as per your workout training split. The goal is to perfect the technique before adding on more weight or reps or sets to it. Stick to these movements for months before you change things up.
Do not indulge yourself in program hopping as it won't lead to any substantial results. A study published in the Journal of Strength and Conditioning Research showed that training arms two times a week with progressive overload (increasing reps or weight gradually) results in visible muscle development in 8 to 12 weeks. The study also focused on how recovery days and nutrition are equally crucial in developing muscle. Read the full study here.
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Conclusion
Ram Charan's viral photo is less flex than motivation. Developing strong, toned arms is not about flash equipment or over-training. Easy moves executed regularly, with proper form and balanced diet, can bring you real results. And even if we're not all movie stars, there's no reason we can't train like one. So, whether you're just starting out or looking to level up, these expert-backed exercises can set you on the path to stronger arms and maybe even a few compliments of your own.