Tag: Arm workout
Jay Cutler Reveals Secrets to Building 20-Inch Arms in Latest Training Session
Bodybuilding legend Jay Cutler hasn’t slowed down despite retiring from the sport in 2013. In a recent JayCutlerTV video, Cutler updated fans on his fit-for-50 body transformation challenge and shared a brutal arms workout.
During his career, Cutler paid his dues before touching Mr. Olympia gold. He was runner-up to ‘The King’ Ronnie Coleman four times in a row before finally dethroning the long-standing champ in 2006. While competing actively, Cutler was praised for his jarring lower body development which included some of the best quads in bodybuilding history.
While he called it a career 10 years ago, Cutler still follows the sport closely. When he’s not discussing the Men’s Open division, he’s pushing himself in the gym. Late last year, the 49-year-old revealed he was transforming his body for a physique challenge. He made it clear he didn’t plan to compete but has since teased guest posing at the return of the Masters Olympia show this August.
Cutler has been transparent about his efforts to transform his body. He took to previous Cutler Cast podcasts where he shared that he’s only using testosterone replacement therapy to enhance his physique. Moreover, he emphasized that he planned to stay away from more powerful compounds like Trenbolone. With steady physique updates before his birthday, Cutler is back offering an intense arms workout with his fanbase.
Jay Cutler Shows How to Build 20-Inch Guns in Latest Arm Workout
Check out Cutler’s workout list below:
Cable Triceps pushdown – 2 warm-up sets, 3 working sets
Rope press down – 3-4 sets 10-12 reps
Overhead dumbbell extensions – 3 sets
Dip machine – 3 sets
Triceps extension w/dumbbell kickbacks – 3 sets 10-12 reps
Nautilus biceps machine – 3 sets
Alternate dumbbell curls – 3 sets 8-10 reps
Incline bench spider curls w/straight bar – 3 sets 10-12 reps
Before reviewing the arm workout, Cutler checked his weight and he’s currently sitting at 243 pounds.
Cable Triceps pushdown
“So we just finished an arm workout, it seems like we were just doing this yesterday actually, here at the same place. It’s kind of funny, I wanted to do an arm video because it seems to be everyone’s favorite, everyone asks me about arm training, it’s like arms, chest, or calves, right? So, I’m going to talk through the exercises.”
“Like always, I always start with triceps first. This week, instead, I kind of reversed it a little bit so I started with a press down movement, I used kind of a shorter straight bar, did two warm-up sets and then three working sets, pyramiding the weight up, I went up to 120 and just really try to get a contraction. I know some of these reps look short but the contraction is there.”
Rope press down
“Then, I went over to the rope press down,” said Cutler. “I got on my knees and I actually kept the arms a little close. I was getting good contractions out of it. And for me, that seems to work better for me. I feel like when I’m at a lower body position and going through the reps, and this I went into like three or four sets total, 10 or 12 reps, I didn’t really count.”
Overhead dumbbell extensions
“The pump was starting to really flow by then. The next exercise we went over to is the overhead dumbbell. Now, with this exercise, I’m focused on three sets I did it kind of on a preacher bench and I backed up to that. Sometimes the seats are a little high, the back of the seats so it’s hard to get the extension. One thing about these: I don’t have any elbow pain.”
Dip machine
“Then I went over to the dip machine. Which was you know, kind of different, hammer strength like we’ve used in the past. That’s really good. I’ve done free weights, whatever else for dips but focused on three sets there, focused on pyramiding the weight up a little bit,” said Cutler.
Triceps extension w/dumbbell kickbacks
“Then, I finished with triceps extension with dumbbells, kickbacks, I did two arms. I used to do these single armed you can do them either way. Did three sets of those, just focusing on 10 or 12 repetitions really focusing on getting the contraction. Then rolled into the biceps.”
Nautilus biceps machine + Alternate dumbbell curls
“Then of course, rolled right into the biceps. First exercise of biceps was that Nautilus machine and I would not fit into this if I was full size as I used to be. Because it’s really close but I really like this. I do two arms at a time. Did three sets here. Pumped, very easy to get the pump once you have the triceps pumped up. Then rolled into our dumbbell curls, now I did the first set standing alternate dumbbells rolled into some seated. Focused on getting the contraction, I try to do like 8-10 each arm.”
Incline bench spider curls w/straight bar
“I did the straight bar this time, three sets of [spider curls] focusing on 10-12 repetitions really getting a good contraction. Really really good burn on these and of course the last movement is going to be the preacher bench. Sometimes I do single, I did double, three sets here, really just getting that contraction, getting that good pump. All in all, felt pretty good.”
“I want to get my body weight and my weight climbing back up. I’m not happy being in the mid-240s, I really wanted to be 250 by this time, at eight weeks, I started making the transition and adding extra cardio in, doing two sessions a day, this morning did about 25 minutes.”
This is far from the first training session Cutler has shared while embarking on his latest fitness challenge. Recently, the four-time Mr. Olympia led fans through a killer arm-building workout designed to cause hypertrophy. He also offered a comprehensive breakdown of the eight-exercise routine.
Regardless of the body part, Cutler has solutions, which he credits to his decades of exercise experience. As for ab development, Jay says the ultimate rep range is between 15-20. In addition, he listed his three favorite ab exercises: crunches, hanging raises, and ropes.
With August approaching, fans are eager to see Cutler’s best physique since 2013. While Jay would like to be heavier, he’s happy with the progress he’s made thus far on his journey.
RELATED: Jay Cutler Breaks Down 2023 Mr. Olympia Top Contenders: ‘Can Andrew Jacked Shock the World?’
You can watch the full video from the JayCutlerTV YouTube channel below:
Published: 27 June, 2023 | 4:31 PM EDT
Flex Lewis and Strongman Eddie Hall Destroy Brutal Arm Workout & Share Physique Updates
Known for some of the biggest biceps and triceps the 212 division has seen, Flex Lewis joined strongman Eddie Hall for a vicious arm workout. During the YouTube collaboration, Lewis guided Hall through a four-exercise routine that focused on technique and proper form.
Having led a career lasting over a decade in the IFBB Pro League, Flex Lewis separated himself from his peers with shocking muscle volume and granite conditioning. Employing grit and sheer determination, Lewis would capture a total of seven 212 Olympia titles consecutively. He proved himself against some of the division’s top names, such as Derek Lunsford, Shaun Clarida, and Jose Raymond.
Even though Lewis has redirected his focus away from bodybuilding, he still loves the sport and what it stands for. He routinely shares unique and thought-provoking training tips and sessions online. Given the footprint he left on the 212 division, fans listen when Lewis has something to say regarding exercise.
Eddie Hall, on the other hand, is a famous strongman competitor who built his career having attained a number of accolades and records. Hall was the 2017 World’s Strongest Man winner and temporarily held the all-time world deadlifting record of 500 kilograms until his nemesis Hafthor Bjornsson broke it with 501 kilograms in 2020.
In their latest undertaking, Lewis and Hall joined hands for a demanding arm workout, where the former seven-time 212 Olympia offered the strongman legend pointers on growing the biceps/triceps.
Flex Lewis & Eddie Hall Arm Workout List
“I think we’re going to smash arms — biceps and triceps — I’ve actually not done an arms session in a bodybuilding format yet, so this will be a good one,” said Eddie Hall.
After pushing through multiple sets of cable triceps pushdowns, Lewis gave his thoughts on training with Hall.
“Whatever you go from there, you already got 3 or 400 reps and this is – fu** I don’t care who it is, I’ve trained with Brian Shaw, a lot of strongmen, it’s just a different style of training,” said Lewis.
Next, the duo moved on to incline dumbbell skull crushers.
“Try and get your neutral grip, and fire in a really good stretch, I come off my shoulders, but start off with the front delts but then gradually take it as far back as you can,” explained Lewis.
Flex and Eddie followed up the session with machine triceps extensions.
For their final movement, Lewis and Hall performed a few sets of dumbbell biceps curls, a common staple in most arm workouts.
“Well, what you’re trying to do is just neutral to the side, pinky up, pinky up as much as you can and squeeze and just think of cupping like you’ve got nothing there right now, you’re just trying to squeeze like a nut in between, squeeze that gap. You’re trying to squeeze that bicep as much as you can.”
“Power, hit the neutral button, come up, and squeeze and slow down on the descent,” added Lewis. “Turn that wrist [to maximize the contraction].”
“He’s put more size on me in 30 minutes than I would have in two hours, to be honest,” said Hall.
“He’s the only guy probably in 10 years plus to see my top off, am I right?” said Flex Lewis.
After the two pushed each other throughout the session, the pump covers came off, and Lewis still appears to be in fantastic shape despite retiring one year ago. In a special one-on-one sit down with Steve Kuclo, Lewis said he would only follow through with a competitive return for a seven-figure deal.
Meanwhile, Eddie Hall continues to train while creating YouTube content. The last time fans heard from ‘The Beast,’ he took part in a fun reaction video where he offered his two cents on a handful of crazy gym fails.
Given the latest collaboration, it’s safe to say Flex Lewis hasn’t completely shut the door on a possible return. As for Hall, he’s appreciative of the techniques Lewis shared because they differ from the methods he would often use in strongman.
RELATED: Flex Lewis Gives Inside Look of his Stem Cell Treatment and ‘Path of Recovery’
Watch the full YouTube video from Flex Lewis’ channel below:
Published: 10 May, 2023 | 5:31 PM EDT
The No Weight Equipment Arm Workout for Bigger Guns
Showing up at the gym at five o’clock is futile; crowded dumbbell areas, every squat and power rack occupied, and a sense of claustrophobia take place. You look around and scratch your head wondering where to start and how in the world you will get an effective workout in this zoo you call a gym.
The answer may seem simple, but one that many have scoffed at time and again: adopt a minimal equipment workout that enables you to train arms from anywhere. As foregoing traditional equipment such as dumbbells and barbells, not to mention weight machines and utilizing your body weight, isn’t anything new; the concern lies in the effectiveness of said workouts.
Many see bodyweight training as easy or only used for maintenance. However, you can build appreciable muscle mass if you do bodyweight training correctly. A recent study by the leading researcher in muscular hypertrophy, Brad Schoenfeld, reported that sets performed in the lower rep range and heavier loads (3 sets of 7 reps) and lighter weight with higher reps (25 to 35 reps) yielded similar hypertrophy results. [1]
Advantages of No Equipment Training
Let’s look at some advantages of no-equipment training and see if it’s a good fit for your next arm workout:
The Solution to a Crowded Gym
Nothing is more frustrating than entering the gym ready to put your perfect plan for bigger arms into action when you look around and find no place to go. So when every rack, dumbbell, barbell, and machine is occupied, creativity is paramount. Fortunately, there are plenty of options to fall back on. Chin-up bars, suspension trainers, and even the floor become highly effective tools for building larger, sleeve-busting arms.
Builds muscle mass
By now, you know all too well the infamous definition of insanity: doing the same things over and over and expecting different results. A no-equipment arm workout will surely spur more than enough diverse stimulation and shock your arms into growing. It’s not just a minor modification of a dumbbell arm curl or a slight shift in elbow angle during a triceps pushdown. It’s an entirely new challenge.
Using Little to No Equipment Will Put Excitement Back Into Your Training
The sheer novelty of doing something new will boost motivation and skyrocket your progress to new heights. Science Daily looked at a study concluding that people learn from new experiences without even trying [2]. This trigger can be advantageous when trying new exercises, especially ones you’ve never tried before.
Now let’s look at some specific, highly effective arm exercises when the gym is crowded, and you’re unable to use the traditional means to build your arms, or you just want something new.
Bodyweight Biceps Exercises
Add the following bodyweight biceps exercises to your exercise arsenal:
Suspension trainer biceps curl
Generally speaking, muscle activation is greater during suspension training versus comparable traditional movements. A study from the Sports Biomechanics Journal looked at many criteria regarding muscle activation, including electromyographic signals, and found that suspension training was superior to the more traditional moves. [3]
For the suspension biceps curl, affix a suspension trainer rig high on a sturdy bar or station. Grasp the handles and place your feet close to the anchor point. Lean back and extend your arms so they are perpendicular to your torso. With your palms facing the ceiling, bend only at your elbows to bring your forehead toward your hands. Your body should remain in a plank position and move toward the anchor point. Once your biceps are contracted and beside your head, reverse the motion and straighten your arms.
Variations: A simple modification to either progress or regress the difficulty is to adjust your stance. The closer your feet are to the anchor point, the more challenging the exercise. The more your feet are placed below your hips, the easier it is. Whichever variation you choose, keep your elbows high and stationary while performing the move slowly and under control.
Biceps chin-up
Another non-traditional biceps builder is the reverse grip chin-up. Normally performed to develop the back, a few tweaks can make this into one effective biceps builder. To place the most stress on your biceps, grasp the overhead bar with an underhand grip about shoulder-width apart. Contract your midsection and round your back slightly. This will take the stress off of your back. Curl your body up with your biceps, bringing your shoulders toward your hands. Flex hard at the top and then return under control.
Variations: If you’re not the best at the chin-up and need to make the exercise a bit easier, you can loop a band around the bar overhead and step into the other end to lessen the body weight lifted. Or you can place your toes on a bench or box to assist you. Either way, work your way to lifting your body weight over time. Another regression is performing the same exercise on a lower rack with your feet on the floor and legs extended out in front of you as if you were going to perform a reverse rack row.
To progress the exercise, pause at the top of the movement for a count of two before slowly lowering to the start position.
Inverted rack curl
Think of this as a combination of the suspension curl and chin-up. Assume a sitting position under a stable bar in a rack or Smith machine. Take an underhand grip above your head and straighten your body from shoulders to feet. Curl your body up and your forehead toward the bar, then return to the bottom extended position.
Variations: Raising the bar will make the exercise a bit easier since more body weight will be supported by your feet. Lowering the bar raises the difficulty since your arms will be under more total body load.
Suspension trainer lateral curl
Stand with your right shoulder closest to the suspension trainer. Grasp the handle with your palm facing the ceiling and extend straight to your side. Your entire arm should be nearly level with your head. Begin by curling your arm and raising your body toward your hand. Extend back down by straightening your arm. This biceps exercise is considered a bit advanced, so be careful not to loosen up your form at risk for injury.
Variations: As with other suspension trainer exercises, the closer you move your feet toward the anchor point of the trainer, the more challenging it becomes. The less angle to the anchor point, the easier it becomes.
Best Triceps Exercises
Here are some of the most effective bodyweight triceps exercises:
Suspension trainer triceps extension
The triceps extension is a demanding but adjustable exercise that can be done pretty much anywhere with a suspension trainer. Affix a suspension trainer overhead on a pull-up bar or some other stable foundation. Grasp the handles facing away from where the suspension trainer is anchored. Back your feet up and extend your entire body with your hands overhead. Maintaining a planked body position, bend only at the elbows as your body lowers toward the ground. Your hands should move past your ears. Reverse direction and straighten your arms out once again.
Variations: As with suspension trainer biceps curls, adjusting your stance can make the exercise more or less challenging, depending on your strength and ability. Moving your feet back toward the anchor point will impose more body weight into the movement, and moving them out will make it easier. Adjust as necessary.
Triceps push-up
As an old favorite but often forgotten exercise for triceps is the push-up with hands placed close together. Also called diamond push-ups, a study from the University of Wisconsin-La Crosse looked at the triceps activity with electromyography comparing traditional triceps exercises such as pushdowns, close-grip bench presses, and skull crushers with triceps push-ups. The study found that triceps push-ups had the most significant muscle activation. [4]
Start by assuming a plank position with your hands about six inches apart. Lower your body toward the floor while keeping your elbows by your sides. Stop just a few inches from the floor before returning to the top position.
Variations: There are many ways to make triceps push-ups more challenging. First, you can simply place your feet on an elevated surface or a bench to transfer more stress to your upper body. Additionally, you can add instability, such as your feet looped into a suspension trainer or placing your hands on a small medicine ball. You can also slow the exercise’s cadence and pause at the bottom for a count or two.
Rack triceps press
Stand in front of a stable bar in a rack or Smith machine bar that is about hip height. Grasp the bar with an overhand grip a little wider than shoulder width. Step back with your feet until your body is straight and your arms arm extended out in front of your torso. Bending your elbows, slowly lower your body toward the bar as your head moves closer to the bar. Allow your head to dip below the bar as your elbows are fully bent. Reverse the direction until your arms are extended once again.
Variations: Raising the bar higher will allow you to perform more reps and is apt for beginners. As you move the bar lower to the floor, more stress is placed on your triceps for a more advanced version.
Suspension trainer triceps press-down
Getting that powerful triceps contraction can easily be achieved without a cable machine. Utilizing a suspension trainer stand facing the anchor point of the trainer. Hold the handles by your sides with your palms facing behind you. Slowly raise the handles by bending at the elbows as your body leans back slightly. Once your hands are parallel with your elbows, press and straighten them back down and back as you contract your triceps.
Variations: Standing closer to the anchor point will increase the amount of stress on your triceps, calling for more intensity and strength. Advance to more difficult variations only after you’ve mastered the basics first.
Whichever variation you choose, be sure to master the basic movement before progressing to more challenging versions.
Sample No Weight Equipment Arm Workout Program
Here’s a quick sample program you can plug into any workout any day of the week. Use as a shock to replace your normal arm program or adopt it for several weeks, progressing with each exercise. Shoot for performing the following routine at least twice per week.
Biceps
Suspension trainer biceps curl: 3 x 10-15 reps
Biceps chin-up: 3 x as many as possible
Inverted rack curl: 3 x 10-15
Suspension trainer lateral curl: 3 x 10-15
Triceps
Suspension trainer triceps extension: 3 x 10-15 reps
Triceps push-up: 3 x as many as possible
Rack triceps press: 3 x 10-15
Suspension trainer triceps press down: 3 x 10-15
Wrapping Up
If you’re still skeptical about building appreciable amounts of muscle without dumbbells, barbells, and other more traditional means, then maybe it’s time you try the above program. Perfect the exercises, progress like you would any other program, and be sure to challenge yourself with more difficult versions. You have nothing to lose and only more muscle to gain to fill out those sleeves just in time for summer.
References
Schoenfeld B., Wilson, J, & Lowery, R. (2016). Muscular adaptations in low- versus high-load resistance training: a meta-analysis. Eur J Sport Sci., 16, 1–10.
VIB (the Flanders Institute for Biotechnology). (2020, February 5). Novelty speeds up learning thanks to dopamine activation. ScienceDaily. Retrieved April 12, 2023, from www.sciencedaily.com/releases/2020/02/200205132255.htm
Aguilera-Castells, Joan & Buscà, Bernat & Fort-Vanmeerhaeghe, Azahara & Montalvo, Alicia & Peña, Javier. (2020). Muscle activation in suspension training: a systematic review. Sports Biomechanics. 19. 55-75. 10.1080/14763141.2018.1472293.
Boehler, B. (2011). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises. University of Wisconsin-La Crosse.
3 Arm Workouts For Women To Build Strong and Sculpted Guns (Featuring 22 Killer Exercisers)
Whether you want to get ready for the summer or build strength to boost your functionality and perform better at daily activities, you must train your arms. Furthermore, strong arms can help you do more in other workouts that require pulling and pushing strength.
Due to hormonal differences, women are more likely to develop bat wings than men. Arm workouts will not only make you look amazing in that sleeveless top, but you’ll also be able to carry those heavy grocery bags with ease.
Arm workouts are an essential part of any fitness routine, especially for women. Besides making you look stunning in sleeveless dresses, arm workouts, provide numerous benefits, including improved strength, posture, and metabolism.
In this article, we cover the 22 best arm exercises to help you carve the perfect arms. We have also programmed these 22 movements into three workouts for women at different experience levels to help maximize the results. This article has something for everyone. So, let’s roll up our sleeves and dive into the world of arm workouts for women — trust us, your arms will thank you!
22 Best Arm Exercises For Women
The arm workouts for women article compiles the most effective biceps and triceps exercises that women can incorporate into their workout routine to achieve beautifully sculpted arms reminiscent of Greek goddesses. Here are the lifts that should be a part of your exercise arsenal:
Barbell Biceps Curl
The barbell biceps curl is an isolation exercise that is incredibly effective for building size and strength. Follow a strict form on this movement for optimal muscle fiber recruitment.
Steps:
Stand upright with a hip-width stance while holding a barbell with a shoulder-wide underhand grip.
Keep your elbows pinned to your sides, and curl the bar to your shoulder level.
Pause and contract your pythons at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Grab the bar as tightly as possible to engage your forearms. Alternatively, use a false (thumbless) grip to limit forearm recruitment.
Check out our complete barbell biceps curl guide here!
Dumbbell Biceps Curl
The dumbbell biceps curl is a unilateral exercise that can help fix muscle and strength imbalances.
Steps:
Stand erect with a shoulder-wide stance while holding a dumbbell in each hand using a neutral (palms facing your thighs) grip.
While keeping your left arm in place, bend your right elbow to curl the bar to your shoulder level. Twist your arm to the outside during the concentric (upward) motion. Your palm should face your shoulder at the top.
Slowly return to the start position.
Alternate between sides for recommended reps.
Pro Tip: Beginners can hold the dumbbell in front of their thighs with a supinated (palms facing forward) grip. It will help improve your mind-muscle connection.
Check out our complete dumbbell biceps curl guide here!
Dumbbell Hammer Curl
The dumbbell hammer curl helps improve your biceps thickness by working the brachialis muscle.
Steps:
Stand erect while holding a dumbbell in each hand with a neutral grip.
Keeping your elbows pinned to your side, curl the dumbbells to your shoulder level.
Return to the start position.
Repeat for recommended reps.
Pro Tip: Ensure you are not using momentum to lift the weight by swinging your torso back and forth.
Check out our complete dumbbell hammer curl guide here!
Barbell Reverse Curl
The barbell reverse curl engages the forearm muscles, which helps improve your arm symmetry and balance.
Steps:
Stand upright with a hip-width stance.
Grab the bar with a shoulder-wide overhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Rinse and repeat.
Pro Tip: Use a thumbless grip for greater forearm muscle recruitment.
Check out our complete barbell reverse curl guide here!
Underhand Pull-Up
Contrary to what most lifters believe, you don’t always need weights to train your biceps. The bodyweight underhand pull-up will set your pythons on fire.
Steps:
Grab a pull-up bar with a supinated shoulder-wide grip.
Bend at your elbows to bring your chest to the pull-up bar level.
Pause and contract your pythons at the top.
Return and repeat.
Pro Tip: Ladies that cannot perform a bodyweight pull-up can use an assisted pull-up machine. You could also ask your training partner to spot you or use a resistance band.
Check out our complete underhand pull-up guide here!
Cable Biceps Curl
Unlike the free weights, the cable keeps constant tension on your muscles throughout the range of motion, helping induce hypertrophy.
Steps:
Set the cable pulley at the lowest setting and attach a straight bar attachment.
Grab the bar with a shoulder-wide grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Rinse and repeat.
Pro Tip: Ensure the weight is engaged throughout the range of motion. The weight should not rerack at the bottom of the movement.
Check out our complete cable biceps curl guide here!
21s
This exercise is a must-do for women that have never experienced a biceps pump.
Steps:
Grab a barbell with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar until your forearms are parallel to the floor.
Repeat for seven reps.
After completing the seven reps, curl the bar to your shoulder level.
Slowly lower the bar until your forearms are parallel to the floor.
Repeat for seven reps, then lower the bar to the start position.
Perform seven full reps.
Pro Tip: Use an EZ bar to make this exercise easier on your wrists.
Check out our complete 21s guide here!
Incline Dumbbell Curl
This exercise eliminates momentum since you’ll be lying on an incline bench.
Steps:
Adjust the back of an incline bench at a 45-degree angle with the floor.
Lie with your back on the bench while holding a dumbbell in each hand with a neutral grip.
Curl the dumbbells to your shoulder level. Turn out your wrists during the eccentric motion.
Lower the weights.
Repeat.
Pro Tip: Lowering the back of the incline bench will make the exercise more challenging, whereas lifting it will make it easier.
Check out our complete incline dumbbell curl guide here!
Preacher Curl
Since the preacher curl involves keeping your arms on an incline bench, it allows optimal biceps brachii engagement. It is an excellent exercise to improve your biceps peaks.
Steps:
Place the back of your upper arms on the preacher curl bench.
Hold an EZ bar with a shoulder-wide grip.
Bend your elbows to curl the bar.
Slowly lower the bar to the start position.
Repeat for reps.
Pro Tip: Using a cable preacher curl machine helps keep constant tension on your biceps throughout the ROM.
Check out our complete preacher curl guide here!
Squatting Biceps Cable Curl
This exercise locks your elbows in place and removes the possibility of using momentum by swinging your torso.
Steps:
Set a cable pulley machine at the lowest position and attach a straight bar.
Grab the bar with a shoulder-wide underhand grip and take a step back.
Sit in a deep squat and place your elbows on the inside of your knees.
Curl the bar toward your head.
Slowly return to the start position.
Pro Tip: Keep your chest up throughout the exercise. Rounding your shoulders will limit your range of motion.
Overhead Cable Curl
Ladies, if you want to look dazzling while hitting the front double biceps pose, you must add the overhead cable curl to your exercise arsenal.
Steps:
Set the cable pulleys at the highest position and attach D-handle bars on both ends.
Grab the handles with an underhand grip, position yourself in the center of the machine, and assume a shoulder-wide stance.
Your arms should be extended at your sides at the starting position.
Keeping your elbows pinned, perform a biceps curl.
Rinse and repeat.
Pro Tip: Maintain the natural curvature of your spine throughout the range of motion. Rounding your back will throw you off balance during the set.
Check out our complete overhead cable curl guide here!
Diamond Push-Up
The diamond push-up is a bodyweight triceps exercise that works your triceps through its full range of motion.
Steps:
Get on all fours.
Place your hands together on the floor so your index fingers and thumbs touch. Your hands should form a triangle.
Extend your legs behind you.
Get into a push-up position.
Slowly lower your chest to the floor by bending your elbows until your chest touches your hands.
Pro Tip: Your body, from head to heels, should be in a straight line throughout the exercise. Lifting your hips or letting them drop will remove tension from your triceps.
Check out our complete diamond push-up guide here!
Cable Triceps Pushdown
The cable triceps pushdown is a staple in most triceps workouts, and for a good reason.
Steps:
Set the cable pulley at the highest position and attach a straight bar.
Grab the bar with a shoulder-wide overhand grip.
Extend your arms while keeping your elbows pinned to your sides.
Pause and contract your triceps at the bottom for optimal muscle fiber stimulation.
Repeat for reps.
Pro Tip: Use different grips, such as a straight bar, V-handle bar, and ropes, to train your triceps from different angles.
Check out our complete cable triceps pushdown guide here!
Overhead Triceps Extension
This exercise engages your lateral and long triceps head, helping develop a chiseled horseshoe muscle.
Steps:
Stand upright with a shoulder-wide stance.
Hold one end of the dumbbell with both hands and lift it overhead.
Keeping your elbows pinned, slowly lower the dumbbell until the other end touches the back of your neck.
Return to the start position.
Repeat for reps.
Pro Tip: Perform this exercise on a cable machine to keep constant tension on your triceps.
Check out our complete overhead triceps extension guide here!
EZ Bar Skull Crusher
The EZ bar skull crusher is an incredibly effective exercise to tone your arms and build strength.
Steps:
Lie supine (facing the ceiling) on a flat bench.
Hold an EZ bar with a narrow grip over your shoulders. Your arms should be perpendicular to the floor at the start position.
Keeping your lower arms pinned, bend your elbows so the bar is a few inches away from your forehead at the bottom.
Rinse and repeat.
Pro Tip: Beginners and those lifting heavy should perform this exercise with a spotter.
Check out our complete EZ bar skull crusher guide here!
Dumbbell Kickback
You must perform this exercise with a picture-perfect form for optimal triceps engagement.
Steps:
Grab a dumbbell in each hand with a neutral grip.
Slightly bend your knees and lower your torso toward the floor by bending your hips and pushing them back.
Lift your elbows above your sides. Pull back your shoulder blades and lift your shoulders to your ears.
The dumbbells should be next to your chest at the start position.
Extend your arms.
Pause and contract your triceps.
Slowly return to the start position.
Pro Tip: Do this exercise on one side if you are struggling to establish a mind-muscle connection in the bilateral variation.
Check out our complete dumbbell kickback guide here!
Reverse-Grip Cable Pressdown
Some exercisers find the reverse-grip cable press-down more effective at targeting the triceps than the conventional pushdown.
Steps:
Set a cable pulley at the highest position and attach a straight handle.
Grab the bar with an underhand grip.
Keep your elbows pinned slightly in front of your body and extend your arms.
Rinse and repeat.
Pro Tip: You could also use lifting straps if you have difficulty holding onto the bar with a reverse grip.
Check out our complete reverse-grip cable press-down guide here!
Close-Grip Bench Press
This compound (multi-joint) exercise primarily works the triceps. Use a weight that allows you to follow a full ROM and complete between 8-12 reps.
Steps:
Lie with your back on a bench.
Grab the bar just outside your chest width.
Unrack the bar and hold it over your chest.
Lower the bar to your chest by bending your elbows.
Explode to the start position.
Repeat for reps.
Pro Tip: Avoid flaring your elbows while performing this exercise, as it can put unnecessary strain on your shoulder rotator cuffs.
Check out our complete close-grip bench press guide here!
Dips
The parallel bar dips are an excellent exercise to target your triceps. Beginners could perform this exercise on a flat bench.
Steps:
Grab the parallel bars with a neutral grip.
Your arms should be extended at the starting position.
Slowly lower toward the floor while keeping your elbows close to your sides and maintaining an upright torso.
Your chest should be at your hand level at the bottom.
Repeat for reps.
Pro Tip: Avoid bending forward while performing this exercise, as it will result in pectoral muscle engagement.
Check out our complete dips guide here!
Tate Press
The Tate press is an underutilized exercise. However, its unique range of motion will help you tone your arms.
Steps:
Lie supine on a flat bench while holding a dumbbell in each hand using a neutral grip.
Your arms should be above your chest and perpendicular to the floor at the start position.
Turn your arms so your palms are facing forward.
The inside plates of the dumbbell should be touching each other. Your elbows should be pointing outward. This will be your starting position.
Initiate the movement by bending at your elbows and bringing the dumbbell inner plates toward your chest.
Touch the dumbbell to your chest at the bottom.
Return to the starting position.
Pro Tip: Ensure that the dumbbells are in contact throughout the range of motion.
Check out our complete Tate press guide here!
Cable Triceps Kickback
This is an excellent dumbbell kickback variation if you have trouble establishing a mind-muscle connection during the conventional exercise.
Steps:
Set the cable pulley at hip height and attach a D-handle bar.
Grab the handle with a neutral grip.
Step back and bend over so your torso is almost parallel to the floor.
Lift your elbow so your upper arm is parallel to the floor.
Extend your arm.
Pause and contract your triceps.
Repeat for recommended reps before switching sides.
Pro Tip: Holding onto the cable directly will help ensure better stability.
Check out our complete cable triceps kickback guide here!
Resistance Band Overhead Triceps Extension
You’re in for a surprise if you’ve never tried the resistance band overhead triceps extension before. Use a loop resistance band for this movement.
Steps:
Place one end of the loop resistance band around your right foot.
Wrap the other end around your right hand.
Bring your hand to your shoulder level and point your elbow toward the ceiling.
Keeping your elbow pinned, extend your arm.
Pause and contract your triceps.
Slowly lower to the start position.
Repeat for recommended reps before switching sides.
Pro Tip: Start with the lightest resistance band in your gym and focus on contracting your triceps at the top of the movement.
3 Effective Arm Workouts For Women
Given below are three arm workouts for women at different experience levels. These workouts will train your arms from different angles using various equipment to ensure overall growth.
Beginner Arm Workout For Women
The arm workouts for women in this article include four exercises each for the biceps and triceps. Although we have listed the biceps exercises first, you must start the workouts with your weaker muscle group. For example, ladies with lagging triceps should begin these workouts by training the back of their upper arms.
Exercise
Sets
Reps
Biceps Cable Curl
3
8-12
Preacher Curl
3
8-12
Dumbbell Hammer Curl
3
8-12
Overhead Cable Curl
3
8-12
Cable Triceps Pushdown
3
8-12
Dumbbell Kickback
3
8-12
Resistance Band Overhead Extension
3
8-12
Dips
3
8-12
Dumbbell-Only Arm Workout For Women
You can perform the following workout with just a pair of dumbbells. Keep your training intensity high by limiting your rest duration between exercises to 60-120 seconds. You must complete these workouts within 60 minutes.
Exercise
Sets
Reps
Dumbbell Biceps Curl
3
8-12
Incline Dumbbell Curl
3
8-12
Dumbbell Hammer Curl
3
8-12
Dumbbell Reverse Curl
3
8-12
Overhead Triceps Extension
3
8-12
Dumbbell Kickback
3
8-12
Dumbbell Skull Crusher
3
8-12
Tate Press
3
8-12
Advanced Arm Workout For Women
In this workout, you’ll use two advanced training techniques, supersets and dropsets.
#
Exercise
Sets
Reps
1
Barbell Biceps Curl
3
8-12
2
21s
3
21
3a
Machine Preacher Curl
3
8-12
3b
Underhand Pull-Up
3
8-12
4a
Reverse-Grip Triceps Extension
3
8-12
5
Tate Press
3
8-12
6a
Close-Grip Bench Press
3
8-12
6b
Diamond Push-Up
3
8-12
The machine preacher curl (3a) and underhand pull-up (3b) are super set exercises for the biceps. After performing 8-12 reps on the machine preacher curl, start doing the underhand pull-ups without stopping for rest. You are allowed a 60-120 second rest after completing the recommended reps for the underhand pull-up. Similarly, the close-grip bench press and diamond push-up are super sets for the triceps.
The reverse-grip triceps extension (4a) is a drop-set exercise. Perform 8-12 reps on this exercise, then immediately lower the weight on the stack and perform another set to failure without stopping for rest.
Wrapping Up
Whether you are a fitness enthusiast or a beginner, these three arm workouts for women can help you feel stronger, more confident, and ready to take on any challenge that comes your way.
Stick to these workouts for at least 12 weeks to allow them the time to work their magic. Feel free to tweak the workouts to fit your needs. However, you must progressively overload your muscles to ensure strength and muscle gains. Best of luck!
Shaun Clarida Hits Offseason Arm Workout That Will Split Your Sleeves
Shaun Clarida continues to build incredible size during his offseason training.
Shaun Clarida is a former Olympia champion in the 212 division. He won this honor in 2020 before being upset by Derek Lunsford in 2021. Clarida might be looking to step it up in divisions and an arm workout like this can help build necessary size.
Clarida made his Men’s Open debut during the 2021 Legion Sports Fest. He won the competition and earned qualification to the Olympia in the Men’s Open division. To this point, it is unknown if he will compete and if he does, which division it will be. Clarida has expressed interest in competing in both 212 and Men’s Open.
If he is to make his Olympia debut in Men’s Open, Shaun Clarida will certainly have some competition. The caliber of talent is high and this is why Clarida will have to continue to build size. This arm workout is one that can help accomplish this goal if Clarida has his eye on Las Vegas in December.
Shaun Clarida Full Arm Workout
Tricep Rope Pushdown
The tricep rope pushdown began the arm workout for Clarida. He explained that he likes to begin his workouts with isolation arm workouts to warm up the biceps and triceps. This allows Clarida to get comfortable before performing more complex movements. He began with two warmups before two to three working sets.
Cable Curl
After warming up the triceps, Clarida begins to work the biceps a bit. He uses a D-Handle during this workout because of the benefits of the grip. Clarida performed two warmup sets before two to three working sets. The final set was a unilateral variation where he performed a umber of sets with one arm before moving to the other.
Single-Arm Overhead Tricep Extension
This is another isolated motion from Shaun Clarida during this workout. He explains that this is one of his favorite movements in the gym because of the pump that it gives his triceps. This is the first exercise that begins a normalized three set, 10-rep plan.
EZ Bar Curl x Underhand D-Handle Tricep Pressdown
Clarida performs this exercise with an EZ Bar because it removes wrist mobility during the lift. This barbell also helps build muscle-fiber recruitment. Clarida takes on this workout with a 30-pound barbell before working it up to 100 pounds. Following the EZ Bar curls, Clarida supersets them with an underhand D-Handle pressdown. This is a movement that isolates the long head of the triceps.
Cross-Body Dumbbell Hammer Curl
One of the final exercises of the day are cross-body dumbbell hammer curls. This is a neutral-grip curl that works the brachialis in the bicep. Clarida has been a mass monster on stage and this is necessary as he begins to transition to Men’s Open. This is a workout to build that size and thickness for the stage.
Overhead Cable Extension
The final workout of the day came while seated on a military bench. Clarida set the machine at shoulder height to perform the overhead cable extension. This is a variation of a skull crusher, which is another big-time workout to build size in the triceps.
Shaun Clarida Arm Workout Breakdown
Tricep Rope Pushdown: 6-7 sets of 10, double drop set on the final set
Cable Curl: 6-7 sets of 10
Single-Arm Overhead Tricep Extension: 3 sets of 10
EZ-Bar Curl: 3 sets of 10
Underhand D-handle Tricep Pressdown: 3 sets of 10
Cross-Body Dumbbell Hammer Curl: 3 sets of 10
Overhead Cable Extension: 3 sets of 10
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Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
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Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
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Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
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Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.
Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps
Are you interested in pushing your triceps and biceps to their maximum? Are you after building sleeve-splitting biceps and triceps? If yes, there are ultimate arm workouts that could help you out prior to this matter. In regard to the growth of muscles, you will need to keep in mind designing […]
The post Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps appeared first on What Steroids.
10 Week Program & 5,000 Rep Arm Specialization Program
Have you been familiar with the 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all […]
The post 10 Week Program & 5,000 Rep Arm Specialization Program appeared first on What Steroids.
An Arm Workout You’ll Feel Until Next Week
The arm workout you will write home about.
Let’s be honest. Everyone loves training arms. Some bros (to look like total badasses) might say that legs are their favorite muscle group to train but push them a little, and they will tell you arm workouts run a close second. And at this point, you will know the truth.
We hate to break this to you, but there is no “alpha male“ without jacked muscles. A pair of ripped pythons can make you stand out. Jacked arms are symbolic of strength, look aesthetically appealing, and garner attention, whether in the workplace or on the street.
Although you might see people in your gym training their arms more than twice a week and flexing their guns at every chance they get (yes, even on leg days), but only a very few lifters have pythons that the Greek gods would approve.
Mostly, the reason behind lagging arms development is not a lack of training equipment or intent but a dearth of correct training techniques. If your arm workouts only consist of a few bicep curls and tricep pushdowns, do not be surprised if your tiny wigs never grow into venomous pythons.
Also Read: 5 Ways To Bring Up A Lagging Body Part
Workout Principles For a Kickass Arm Workout
Arms are a relatively smaller muscle group. While you do not need as much intensity while training your guns as you would while training your lower body, do not use this as an excuse to show them mercy. Here are the principles you should be following during your arm workout:
1. Antagonistic Supersets
Lifters tend to train their favorite muscle group at the beginning of a workout. While some people train biceps at the beginning of their arm workout, others start with triceps.
The problem with this technique is that by the time you get to training your weaker muscle group, you are fatigued, and do not have enough gas left in the tank to break new ground.
Not only do antagonistic supersets lay the groundwork for biceps and triceps muscular balance, but they also are time efficient.
2. Hypertrophy
Hypertrophy refers to an increase in muscular size achieved through exercise. To achieve hypertrophy, you should perform 12-15 reps per exercise and not rest more than 60-90 seconds between sets.
In this arm workout, you will not be stopping for rest between exercises while performing the antagonistic supersets.
Remember: Do not lift a weight that is too light, as that will not allow you to see the same gain of definition.
Related: 5 Ways To Write a Great Training Program
3. Rest-Pause Sets
Most individuals usually perform 12-15 reps in a set. After a few training sessions, people get a good idea of how much weight they need to be lifting to hit failure by 12-15 reps.
While there is nothing wrong with this technique, you need to remember that we are on a mission to remain sore until our next arm workout. We want to push our arms to their limit.
Rest-pause sets give your ATP (adenosine triphosphate) reserves enough time to replenish so that you can perform an additional 5-10 reps without getting you out of hypertrophy.
Muhammad Ali explained this the best when he said:
“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”
Also Read: How To Increase The Time Under Tension To Maximize Your Gains
4. There Are No Accessory Muscles in This Arm Workout
Forearm training is an afterthought in most arm workouts, but this routine is unlike most regimens. Bodybuilding is a game of illusions. Muscular forearms and small joints (if you have them) can give an illusion of bigger arms. Stick with this arm workout for 12 weeks, and you might end up looking like The Hulk – at least in the arms department.
Check Out: Advanced Training Techniques To Take Your Gains To The Next Level
5. Mind-Muscle Connection
Bodybuilding is not about lifting as heavy as you can or just going through the motions for the sake of it. If you want your biceps to look like mountain peaks and triceps to resemble horseshoes, you need to focus on contracting your muscles with every rep.
The better your mind-muscle connection, the more muscle fibers you will be recruiting during your exercises. A higher degree of muscle activation also means that you lower the chances of injuries during your sets.
You should not turn your rest periods between sets into dead time. Utilize that time to flex your muscles as hard as you can and hit your favorite poses.
Related: 6 Ways To Improve Your Mind-Muscle Connection
6. Shock Your Muscles Into Growing
Your muscles stop responding when they get used to your workouts. Contrary to popular opinion, you do not always need to perform new exercises to stimulate muscle growth.
If you perform the arm workout laid out in this article for eight straight weeks (which you should), you could add variety to your workouts by switching the number of sets, reps, and advanced training techniques. Never perform the exact same workout for more than three weeks on a stretch.
With all said and done, here is a simple gauge to find out if your arm workout was a success: are you able to touch your right shoulder with your right hand? If yes, then you did not go hard enough. Keep taking this test between your sets to check how you are doing.
Must Read: This is How Your Training Should Change as You Get Advanced
8 Week Arm Workout From Hell
As Big Ramy would say, “the winter is here.”
If you have lagging arms, the “bulking season” is a great time to work on them. Carve them while they are under wraps, and come out brandishing your polished guns when the sun is out.
1. Superset
(a) Standing Bicep Cable Curl: 3 sets 12-15 reps, no rest
Steps:
Adjust the pulley to the lowest setting.
Attach a straight bar to the pulley.
Grab the bar with a supinated (palms facing up) grip and stand upright with a shoulder-width stance.
While keeping your elbows pinned to your sides, curl the bar toward your chest.
Hold and contract your pythons at the top for a couple of seconds.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
(b) Straight Bar Tricep Pushdown: 3 sets 12-15 reps, 30-60 second rest
Steps:
Attach a straight bar to a cable stack as high as possible.
Stand with an upright torso in a shoulder-width stance.
Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips.
Initiate the movement by extending your elbows and flexing the triceps.
Pull the handle down until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for repetitions.
Rest-Pause: 10 seconds 8-10 reps
Every exercise in this workout routine (except forearm lifts) includes a rest-pause set. Meaning – after performing 12-15 reps of an exercise, rest for 10 seconds, and then perform 8-10 more repetitions of the same movement with the same weight before moving onto the next lift.
2. Superset
(a) EZ Bar Skullcrusher: 3 sets 12-15 reps, no rest
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This is no accident. You will be alternating between biceps and triceps as the first exercise of your supersets. This technique will ensure that you are training both muscle groups with the same intensity.
Steps:
Choose your desired weight and sit on the edge of a flat bench with the EZ bar on your lap.
Lay back while lifting the bar to your chest.
Once in position, press the bar until your arms are fully extended and perpendicular to the floor.
While keeping your elbows pinned in position, lower the weight towards your forehead by lowering your forearms.
Once you are a few inches away from your forehead, reverse the movement by extending your elbows while flexing the triceps to lock out the weight.
Repeat for the desired number of repetitions.
(b) Zottman Curl: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Hold a pair of dumbbells by your sides with your palms facing each other.
Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift.
Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards.
Lower the dumbbells slowly back to the starting position using the overhand grip.
When the dumbbells are close to your thighs, turn your hands so that your palms are in the starting position facing one another.
Rest-Pause: 10 seconds 8-10 reps
3. Superset
(a) Barbell 21s: 3 sets 12-15 reps, no rest
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Steps:
Stand upright with a shoulder-width stance.
Grab a barbell and hold it in front of your thighs.
While keeping your elbows pinned to your sides, curl the barbell to the halfway point (up to your belly button).
Return to the starting position and complete seven repetitions with this range of motion.
Without pausing, curl the same weight all the way to the top, then lower the weight to the halfway point and back up again. Perform this for 7 reps.
Finally, perform 7 reps of full barbell curls from the bottom to the top.
(b) Dumbbell Kickback: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Position yourself on the left side of a flat bench with your right knee and right hand resting on the bench.
Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position.
Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
Pause, and then lower the dumbbell back to the starting position.
Repeat this movement for desired reps before switching sides.
Rest-Pause: 10 seconds 8-10 reps
4. Superset
(a) Single-Arm Overhead Extension: 3 sets 12-15 reps, no rest
Steps:
Stand upright in a shoulder-width stance.
Grab a dumbbell with one hand and position it behind your head with the elbow flexed to 90-degrees.
Place your other hand on your side or abdomen for stability.
Press the dumbbell upward until your arm is fully extended.
Pause and contract your tricep at the top of the movement.
Repeat for recommended reps before switching sides.
(b) Dumbbell Hammer Preacher Curl: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Grab a dumbbell in each hand and sit on a preacher bench.
Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the pad.
Lower the dumbbells in a slow and controlled motion until your arms are fully extended.
Curl the dumbbells back to the starting position explosively.
Pause and contract your pythons at the top of the movement.
Repeat for reps.
Rest-Pause: 10 seconds 8-10 reps
5. Superset
(a) Supinated Grip Pull-Up: 3 sets 12-15 reps, no rest
Steps:
Grab the pull-up bar with your hands roughly shoulder-width apart and your palms facing towards you.
Bring your shoulder blades down and contract your lats and biceps to pull up until your chin rises above the bar.
Pause at the top and squeeze your biceps.
Slowly return to the starting position and repeat.
(b) Diamond Push-Up (weighted): 3 sets 12-15 reps, 30-60 second rest
Steps:
Get on all fours with your hands together under your chest.
Position your index fingers and thumbs so that they are touching, forming a diamond shape.
Extend your arms so that your body is elevated and in a straight line.
Lower your chest towards your hands while ensuring you do not flare your elbows out to the sides.
Stop when your chest is a few inches away from the floor.
Return to the starting position explosively.
If the bodyweight version of this exercise feels too easy, feel free to add resistance by getting someone to place a weight plate on your upper back.
Rest-Pause: 10 seconds 8-10 reps
6. Triset
(a) Pull-Up Bar Hang (Dead Hang): 3 sets failure, no rest
Steps:
Use a step or bench so you can easily reach the bar. You shouldn’t jump into a dead hang.
Grab the overhead bar with a shoulder-width overhand grip.
Hang on to the bar while keeping your arms straight.
Hang for as long as you can.
(b) Farmer’s Walk: 3 sets 30 seconds, no rest
Steps:
Grab a dumbbell in each hand.
While standing tall, keeping your shoulders, back, and core tight, walk at an even pace for 30 seconds.
(c) Behind Back Cable Wrist Curl: 3 sets failure, 30-60 second rest
Steps:
Attach a straight bar to a low pulley.
While facing away from the pulley, squat down, and grab the bar with a pronated grip.
Squat back up and stand with a shoulder-width grip.
While keeping your arm straight, slowly open your hands and let the bar slide from inside your palms to the tip of your fingers.
Return to the starting position by clenching your fists so that the bar is raised into your palms.
Curl your wrists and hold for a count of two.
Return to the starting position and repeat for the desired number of repetitions.
Conclusion
Disclaimer: It is absolutely normal for your arms to cramp up during the day after you perform this brutal arm workout. Get accustomed to the pain, and it will not be long before you put on an inch on your arms. Good luck!
How often do you train your arms? Let us know in the comments below.
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Top 5 Moves For Massive Arms
Arms are one of the cornerstones of any self-respecting bodybuilder’s workout routine.
When you picture someone working out at the gym, probably the first image that comes to mind is someone lifting weights. That’s because getting totally shredded, massive arms is basically the birthright of every bodybuilder. But are you sure that you’re getting the most gains for the energy you’re exerting? Here are the top 5 moves that are essential for making massive gains in your arms.
1. Bicep Curls
Bicep curls are probably the best exercise you can be doing to increase muscle mass in your arms. This is because they force you to keep your back completely straight as you lift, which focuses the muscular tension of your entire body down into your arms as you lift. It’s a simply exercise, but it’s a classic for a reason – it really works.
One tip for great, effective bicep curls is to increase the intensity of your workout by using a “thumb-less grip.” If you keep your thumb on the same side of the barbells as your fingers, you actually increase the workout you get all through the bicep muscle.
2. Dips
Another classic, dips are a great way to work out the arms while also feeling a nice burn in your core and upper back. It requires you to hold your spine in an upright position, so basically all of your body is getting a workout with this one, even if most of the strain is concentrated in your arms.
Dips are exhausting but, when done correctly, are one of the best arm exercises and one of the best full-body exercises overall. An important health and safety tip for dips is to make sure that your back is always straight and you are leaning a little bit forward over your hands to prevent injury.
3. Triceps Pull (Cable Machine)
The cable machine is extremely useful for arm workouts because it allows you to put your muscles to work without the extra wear-and-tear on the knees and shoulders that can come from more mechanical arm exercises. Adjust the cable machine to an amount of resistance that feels right, but still challenging, to you.
Then, do as many tricep pulls as you can – this exercise will focus right it on that area of the bicep and help to develop the musculature there. An important tip to remember for the triceps pull is that you should never lock your knees and always pull straight towards your sternum. Keeping a relaxed stance helps the tricep pull work only on your arms; anything else, and you end up getting more of a core or back workout, instead.
4. Chin-Ups
Another classic, chin-ups are a great way to maximize definition in your arms. Like some of the other exercises on this list, the key to chin-ups is to keep your back straight and really focus on using your arm muscles to lift up your torso, which should feel like a completely rigid object for the duration of the exercise.
Maintaining that control is what develops the arms so completely and fully from this exercise. A great tip for getting the most out of your chin-ups is to move at a slow, highly controlled pace. It’s easy to use your momentum coming down to swing yourself back up and over the bar, but that really doesn’t give you the best workout. Do it slowly for the ultimate burn!
5. Band Pushdowns
Pull down using a low-resistance band attached to something above you — a bar, a doorframe, etc. Just like using the cable machine to do a tricep pull, this exercise maximizes how much muscle mass you gain with minimal exertion in the joint department.
An important tip to remember when doing band pushdowns is to always scale the resistance of your band to your difficulty level. Remember, the goal isn’t to do what you’re comfortable with, but to push just beyond that. If you’re a veteran bodybuilder, you’re going to want a band with extra resistance, otherwise you simply won’t make huge gains.
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