I get a ton of e-mail from guys wanting to maximize their arm training.
I’ve created optimized routines for many but if you want a ‘quick and dirty’ method that delivers high intensity overload and results that you’ve never experienced before… here it is. But first our top 6 exercises for biceps and triceps:
1. Hammer Curls
Bulging biceps and better grip are just two of benefits you will experience from using hammer-style dumbbell curls.
While it is common knowledge that your biceps are trained with curls, the hammer curl variation trains other areas of your arm as well.
Performing dumbbell hammer curls is easy and only requires basic knowledge of how your arms move.
To set up the exercise, stand up and grab a pair of dumbbells while rotating your hands inward so that the palms of your hands are parallel to each other.
The curls are performed by gently pressing your elbows into the sides of your body and then flexing at your elbow.
2. Concentration Curl
Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls.
When done while sitting. These will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.
There will be no helper muscles called into play when doing concentration curls (when done properly).
So this is a good one to add in at the very end of your workout when you’re really looking to finish off the biceps and fully exhaust them.
3. Close Grip Bench Press
The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps.
The triceps have three distinct heads, the lateral, medial and long heads, and all three are called upon for maximal recruitment during the close-grip version of the bench; few moves will overload this trio of muscles better.
Bring the barbell to your lower-pec/upper-ab region while keeping your elbows in tight to the torso. Hit the close-grip bench press early in your triceps routine when your muscles are freshest.
Doing so will allow your triceps to endure as much stress as possible, safely. If you don’t have a spotter, try this in a Smith machine or power rack.
And after your multijoint moves, do isolation exercises such as pressdowns and overhead extensions to flush the triceps full of fluid.
4. Seated Barbell Curl
The barbell curl is a pure biceps mass builder. No question about it. This exercise is considered a compound exercise that uses the biceps as the primary mover and the front shoulders and forearms as secondary muscle groups.
This is very simple exercise to perform but as with all other exercises, form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight.
Alot of trainers rely on body momentum and that’s not how to do it.
Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.
Remember to keep your back straight and your head level when you are doing this exercise. Try and keep constant tension on your biceps.
A commonly performed exercise that too ranked as one of the top three most effective moves in the ACE triceps study, kickbacks simply require a pair of dumbbells and are typically less challenging in terms of shoulder and core stabilization.
Making them a good choice for learning how to target the triceps, says Sabrena Merrill, an exercise scientist and ACE spokesperson based in Kansas City, MO. However, like dips, form is imperative in order to reap the benefits, and the positioning of the body needed for this move may prove challenging for some.
The kickback requires holding the shoulders at the end ranges of extension, but many people have limited shoulder range of motion, especially if they work at a computer,”
Merrill says. McGrath adds that many exercisers fail to lift their arms high enough during this movement: Your upper arms should be parallel with the floor.
Lastly, you want to keep your back flat. For bent-over kickbacks, McGrath recommends practicing hip hinges to ensure good posture.
6. Dips (Weighted)
When starting with bench dips, try and start with 10 reps and work your way up.
Once you’ve become familiar with the normal bench dips and you’re up for a challenge, you can progress to bench dips with elevated legs.
This variation puts a lot more stress on the triceps and as a result, works your muscles harder.
When doing bench dips with elevated legs, it’s important to remember that you do not need to go lower to benefit from the elevated legs and in fact going lower is discouraged and is considered bad form.
That’s it, remember to stretch, breathe, and have fun doing your workout.
Use these tips:
- Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
- Use the correct form! Watch the video above to learn each exercise or click on each exercise below!
- REST – 30 – 60 Seconds between each exercise.
|Arm Workout :|
|Superset: Ez Bar Curls + Tricep Extension Rope||5||15|
|Dropset: Dumbbell Hammer Curls||5||8,8,8,8|
|Dropset: Close Grip Bench Press (Tricep)||4||8,8,8,8|
|Superset: Seated Barbell Curls + Kickbacks||3||15|
|Superset: Concentration Curls + Dips (Weighted)||3||15|