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Friday, September 23, 2016

The Best Arm Exercises You For Growth

One of the first body parts that gets noticed is your arms. While arms are just a small part of the whole picture, there’s no way around wanting to have a set of guns that attracts positive attention. For most guys, the name of the game is achieving arm size and definition. Without the right exercises, reaching your full mountain peak potential will always be just out of reach. Let’s review the basic anatomy of your arm muscles followed by the best exercises that have been proven to maximize muscle growth. 






THE BEST EXERCISES FOR THE BICEPS

Barbell Bicep Curl 





Holding a straight-arm barbell with an under handgrip, stand with a tight core and flat back.
Keep your upper arm in place and bend from the elbow with a straight wrist.
Curl the barbell up towards your shoulders.
Pause at the top of the movement.
Slowly, lower the weight.

E-Z Bar Bicep Curl 





Holding an E-Z Curl barbell with an under handgrip, stand with a tight core and flat back.
Keep your upper arm in place and bend from the elbow with a straight wrist.
Curl the barbell up towards your shoulders.
Pause at the top of the movement.
Slowly, lower the weight.

Alternating Dumbbell Curl 





Grab a pair of dumbbells, holding with an underhand grip, and stand up tall with a tight core.
Your palms should be facing forward.
Keeping your upper arm at your side, bend from the elbow and lift the bar upward.
Focus the tension in your bicep and pause at the top of the shoulder.
Slowly lower the weight to the starting position.


Hammer Dumbbell Curl 






Hold a pair of dumbbells with an underhand grip and make sure your core is tight and lower back is flat.
Your palms will be facing inward to the sides of your body.
Bend from the elbow as you lift the dumbbell up and towards your shoulders. The motion will resemble swinging a hammer.
Pause at the top and slowly lower the dumbbell back to the starting position.

Chin-Up 





Grab a pull-up bar with an underhand grip. Your hands should be roughly shoulder-width apart.
Keep your core tight and your elbows slightly bent throughout the movement.
Pull yourself up, stopping when your chin reaches the height of the bar.
Slowly lower yourself and repeat.

THE BEST EXERCISES FOR THE TRICEPS

Close-Grip Bench Press





Lying on a flat bench, place your hands on the barbell close than shoulder width. Push the bar up, pausing above your chest.
Slowly lower the bar, focusing the tension in your triceps.
Keeping the elbows bent, push the barbell up to the starting position and repeat.

Dumbbell Overhead Triceps Press





Standing with a tight core or sitting on a flat bench, raise a dumbbell above your head with both hands.
Your elbows will be pointing skyward and the movement will come from the forearms. Minimal movement will come from your elbows.
Lower the dumbbell behind your head, pause, then slowly lift it to the starting position.

Lying Triceps Press 





Hold an E-Z Curl bar with an overhand grip while standing. Sit on a flat bench then slowly lay back.
Push the barbell above your head.
Your elbows will be skyward for the entire movement.
Slowly, lower the barbell towards your face, pause, and return to the starting position.

Triceps Pushdown 





Standing at a cable machine, make sure the rope attachment is in place.
Grab the rope and make sure to keep your upper arms at your sides during the movement.
Push down on the rope, focusing all the tension in your triceps.
Pause at the bottom and slowly bring the rope to the starting position.


Dip 





Secure an overhand grip on the dip bars. Lift yourself up and make sure your core is tight.
Bend at the elbows and slowly lower yourself, focusing the tension in the triceps.
Raise yourself back up by pushing against the dip bars. Make sure to keep proper form.
You can also perform this movement with a bench. (The Bench Dip)

THE BEST EXERCISES FOR THE FOREARMS

Reverse Curls 






Stand tall, holding an E-Z Curl bar with an overhand grip.
Keeping your upper arms at your sides, bend at the elbow, lifting the barbell up.
Pause at the top of the shoulders and slowly lower the barbell to the starting position.


Dumbbell wrist curls 




 involve wrist flexion and therefore target the wrist flexors. Grab a light dumbbell with your right hand and sit on a bench. Set your right forearm on your right thigh with your wrist hanging over your knee and your palm facing the ceiling. Maintain your elbow and wrist in the same plane with your forearm parallel to the floor. Flex your wrist as high as you can. Slowly lower the dumbbell as you extend your wrist, allowing the dumbbell to roll into your fingers. Complete three sets of 12 reps. Repeat on the other side.

Dumbbell Radial and Ulnar Deviation 

 




Assume the same position as in dumbbell wrist curls with your palm facing up and your wrist just beyond your knee. Keep your right forearm parallel to the floor on your right thigh. Hold the weight in your right hand. Bend your wrist to the left by moving the pinking side of your hand laterally to the left. Bend your wrist to the right by moving the thumb side of your hand laterally to the right. Complete three sets of 10. Supinate your forearm by flipping your palm down toward the floor. Repeat the same motion for three sets of 10. actions because the wringing motion works both hands in different directions as you move back and forth.




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1 comment:

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