Arms can often be a workout where you find yourself going through the motions. But if done properly, it can be an exciting workout and a beneficial one where your arms grow like crazy. Try this Beastly Arm Workout out for yourself, and see if this type of training is for you and helps you grow.
Standing Rope Pull-Downs:
This workout includes a lot of cable work in regards to training Triceps. You can get a better squeeze that way than using free weights. It also helps bring out the shape and definition of the muscle. Starting with your elbows firm at your side, and slowly pull down and apart. Go all the way down and squeeze at the bottom. If you are not getting ready for show, take the weight up with each set and do 4 to 5 working sets with a rep range of 6-10. When a competition is close, keep the weight range about the same and take your reps up to 15-20 reps per set, and about 4 to 5 sets.
Standing Bar Curls:
With this, start with your elbows and arms down at your side. Set your feet and make sure your back is straight. By doing this you risk less injury and will have better form. Slowly curl up and squeeze at the top, and repeat. Do 4-5 sets, with reps ranging 15-20 going into a show.
Seated – Behind The Head – Single Arm Presses:
You can do this seated or standing. When standing, you can use your body more to help you lift the weight. Try them seated and concentrate on using your triceps to do all the work. Keep one hand down and off to the side, lift the weight behind your head and slowly let the weight go down. Keep your elbow pointed upwards as much as possible, and keep your shoulder from moving. Take the weight straight up and squeeze, back down and repeat. The rep range is between 10-15 and do 3-4 sets.
Standing DB Curls:
Standing dumbbell curls are a favorite for most. To start, plant your feet, make sure you properly aligned and my back is straight. Keep facing forward and start with your arms to your side. Curl up and perform a slight twist at the top to really squeeze and push as much blood into the muscle. You are basically trying to break down and tear your muscle fibers, so when they repair they grow back bigger and stronger. This extra squeeze and concentration on that end of the rep will help ensure you get the most out of the exercise. Do 3-5 working sets of 10-15 reps.
Standing – Single Arm Pulley Pull-Downs:
There are a lot of cable movements in the triceps exercises in these workouts, and here is another one. You should hit both heads and from different angles, so try and switch up your exercises weekly. Do 4-5 sets of these and do 15-20 reps per set. Keep your elbow at your side to stat and align your body to the machine. Take a reverse grip on the handle and pull down slowly. When you get to the bottom, squeeze and take the weight back up about twice as fast.
Standing – Hammer DB Curls:
With your biceps and triceps you have two heads to each muscle. You want to adequately hit each head of the muscles for symmetry, and balance. Use hammer curls to hit the outside head of your bicep. In the off-season, you can take the weight heavier on these. Try to do 3-4 sets of 12-20 reps. Grab the weights as if you were grabbing a hammer. Keep your elbows close to my body, back straight, head forward, feet planted, and curl the weight straight up with a squeeze at the top and then back down.
Dips are always ideal when it comes to getting a great pump. Start off with your feet on a chair or bench in front of me with your hands behind you on the bench. Push yourself up with a squeeze and then back down, and repeat. Put these at the end of a workout and burn out on them. Do 3-5 sets and reps ranging from 20-30. For extra resistance you can put weights in your lap. Also try to keep my elbows pointed straight back behind you, rather than let them come off to the sides.
Seated Machine Curls:
With an arm workout, you can switch to machines towards the end to push out more reps. For this exercise start by planting your feet. Start with your arms to the side and curl up slowly. Do 4-5 sets and 12-20 reps per set.
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