Essential tips and workouts for the growth of your arms!

Bicep Exercises; Main Exercises!

Incline Bicep Curl!

How to do it; sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your bicep to curl the dumbbell until the you reach your shoulder and then lower very slowly and continue to repeat this for as many sets and reps as you need.

Why do we do this; We do this to help the growth of the muscle known as a bicep, meaning that this one exercise isolates that one muscle group.

Concentration Curl!

How to do it; Sit down on a bench and or seat of your choice, depending on if you are doing this in a gym and or at home, and rest your arm against your right leg, letting the weight hang down. Curl the weight up like you would with a regular curl and then pause, lower and repeat that cycle.

Why; This isolates the arm flexors and hits the lateral head of the bicep. Meaning that the bicep will be appear good and at peak performance!

Gif Credit: https://www.menshealth.com/

Twisting Dumbbell Curl!

How to do it; Hold the dumbbell in each hand, with the palms facing each other. Use your bicep to curl the dumbbell to your shoulder, while doing that, twist your palms to your chest when lifting, lower while twisting back to original position, then repeat!

Why; The twist brings your forearms into play alongside your biceps. Instead of isolating one muscle group, two will be working during this exercise.

Barbell Bicep Curl/Leant-Forward EZ Bar Curl!

How to do it;  Hold the EZ Bar in front of your thighs and or the barbell, depending on what you are currently using, shoulder-width grip. Lean forward slightly, to ensure no injury. Curl the bar until your hands are at your shoulders. This means your biceps will be squeezing together and then lower while under control, repeat after this.

Tricep Exercises; Main Exercises!

Diamond Press-up!

How to do it;  Lie on the floor with your body straight and form a diamond with your hands, hence the name diamond press up. Once in the plank position with a diamond shape with your hands, lower yourself to the floor until your chest is almost touching the floor and bring yourself back up, make sure this is controlled and repeat!

One Arm Tricep Extension!

How to do it; Make sure you are sitting down for this, hold the dumbbell with one arm directly behind your head. Extend through your elbow until your arm is straight and the dumbbell is above you, make sure it is the correct weight you can lift! Lower your arm back to the starting position and repeat this!

Close Grip Bench Press!

How to do it; Hold the barbell with an overhand grip, make sure it is width apart or this may fall on you, and hold above your sternum with arms completely straight. Lower the bar straight down carefully and then pause, hold and press the bar back up and repeat!

Forearm Exercise; Main Exercise!

Close Grip Bench Press!

How to do it; Sit on bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. After this curl the bar up using only your wrists and then slowly lower, repeat that cycle.

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