Tag: Arms
Band Upright Row Guide: Muscles Worked, How-To, Benefits, and Variations
Need a top-tier way to develop your shoulders, traps, and arms at the same time? Don’t have weights or gym equipment? No problem! Band upright rows fit both categories, working several muscles, and requiring a very small investment to acquire quality resistance bands. Your biceps and forearms initiate the pull while your delts, traps, scapular,…
Band Pushdown Exercise Guide: Muscles Worked, How-To, Benefits, and Variations
It’s not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to increase the size and strength of their upper arm muscles. With the right technique and strength of your rubber tubing, you’re doing what’s required to bring out those hidden horseshoes, or add more capacity to your bazookas!
While it has similar benefits, pushdowns offer major advantages over its popular cable machine counterpart, like cost (very affordable), and lack of space needed if training at home. That said, it does have its drawbacks.
Learn the right and effective way to do band pushdowns, triceps anatomy, best variations and alternatives, and see answers to frequently asked questions in this detailed exercise guide!
Muscles Worked During Band Pushdowns
Once you understand the anatomy, function, and importance of training your triceps muscles during band pushdowns, you’ll unlock the highest level of arm gains! In this section, we included a brief description of this three-headed muscle…
Triceps brachii
A beautiful, strong set of triceps is the product of intense presses, pushdowns, and extension variation. Three heads by design, your triceps consist of an outer, middle, and long head, each located on the posterior upper arm opposite the biceps.
If you look at which exercises target the triceps, you’ll see one thing in common, elbow extension, which is their role in nature!
Band pushdowns hit all three heads of the tris, but done right, they’ll pack size on the large long head, that creates more arm circumference.
How To Do Band Pushdowns
As long as you have decent form and use a manageable weight, its hard to mess up band pushdowns, or any pushdowns for that matter. This is evident by the different variations, and techniques used by top experts.
However, we included step by step instructions and a video tutorial below, demonstrating one of the most effective ways to perform pushdowns. The video also shows how you can use a few different body positions to achieve the same outcome. You’re free to use the technique that feels best for you.
Steps
Secure your band/s to an object overhead.
Grab both sides of the band/s evenly. Your arms should be bent at a roughly 45-degree angle with your elbows tucked in and not flared out, and that’s your starting position. You may need to adjust the band height, or your grip.
You can use a staggered stance (one foot in front and one behind), or stand with your feet roughly shoulder width apart.
Bend the hips and knees, and lean your upper body slightly forward. Your elbows should point down to the floor.
Now extend your arms until they are completely straight, and squeeze your triceps hard.
Bend your elbows until your arms are back to the starting position, and knock out as many reps as you like.
Here’s a detailed video demonstration of band pushdowns.
Tips
You should be locking out or fully extending your elbows during most or all triceps exercises, including pushdowns, presses, and extensions.
You can vary your grip between overhand, underhand, or neutral, depending on which feels best for you.
Avoid using too much weight. pushdowns are better for your elbows and gains when performed with solid form, full range of motion, and moderate to heavy weight, not max loads.
This Exercise:
Target Muscle Group: Triceps brachii
Secondary Muscles: Deltoids, core
Type: Hypertrophy
Mechanics: Isolation
Equipment: Resistance band and solid base (optional)
Difficulty: Beginner
Benefits of Band Pushdowns
Pushdowns are one of the best triceps builders, in general. But there are different versions, each of which has its advantages over the others, and the banded variation is no different. While not perfect, we personally like the band pushdown for everything it offers.
Similar to cable pushdowns
Band pushdowns are the closest thing you can get to a cable pushdown if you train at home, and don’t have a cable machine. The primary commonality between the two is constant tension.
But they’ll only be similarly effective if you do them right. Because it’s far too easy to minimize their potential with either the wrong set up, or improper hand placement on the band.
Improve mind-muscle connection
Unlike presses, push-ups, and sometimes extensions, pushdowns along with dips, and kickbacks, are the most satisfying exercises because of how they feel, aka the contraction. This gives you the opportunity to really focus and activate the muscle to its fullest.
In fact, bodybuilders and many fitness experts believe in the power of flexing a muscle alone, to create more detail, and improve gains.
Affordable home triceps exercise
A small investment in a cheap resistance band can give you months worth of gains! Most band sets have a door attachment so you can do pushdowns in your home, although a tree branch or pull-up bar are just as handy. If you workout at home, having bands is almost a must!
Drawbacks of band pushdowns
Of course it can’t all be peaches… there are some potential drawbacks of band pushdowns.
They have to be done from overhead
One thing we haven’t mentioned, and if it wasn’t obvious, you need a base positioned above your head to do band pushdowns. A door pull-up bar, rafters, tree, or any safe object will do. Most people should have access to one or the other. But it’s worth mentioning.
Beginner friendly but with a catch…
While anyone can technically do band pushdowns, it doesn’t mean they’re getting the most benefit. Because of the stretchy nature of a band, a little more technique is required to do them correctly. There’s an inconsistency in the resistance, but this can be greatly reduced with proper body position and hand placement on the band.
Use the instructions and tips in this guide to ensue you’re maximizing the band pushdown.
Harder to track your gains
It’s definitely harder to track your progress using a giant rubber band compared to numbered weights. Not to mention, bands may lose their strength over time from too much use, or abuse.
This leads a lot of people to never make progress if they train at home because they use the same band, and do the same number of reps.
You should be mindful of the attachment point, your hand placement, and try to move up in tubing strength when needed.
Common Mistakes During Band Pushdowns
We’ve all been guilty of these common mistakes at some point in our training. Maybe you still do them and hopefully these tips will help you to be more efficient and satisfied with your triceps pushdowns.
Using too much resistance
Ego training and your elbows are not a good match. This is a common mistake seen a lot with the cable version. Using too much weight, straining the elbows, and using one side too much, or leaning forward, to complete the reps, if you can even finish the lockout.
Aim for eight challenging reps and higher, but use a manageable weight and try to maintain good form and avoid leaning forward, and flaring your elbows.
Doing chest, and shoulder pushdowns
While we alluded to this point in the prior mistake suggestion, it’s a huge problem that’s too common.
The exerciser presses the rope attachment handles together, leans over the weight, flares their elbows outward, and uses all of their pushing muscles like the chest and shoulders to help.
It’s supposed to be a “triceps” pushdown that isolates only the triceps muscles. Otherwise, why bother? Just do a press!
Too much arm flexion during negatives
A lot of gym goers waste energy by bending their arms too much on the eccentric phase (when the arm bends) of the pushdown. There’s no need as it stresses the elbows and takes away from your pushdown strength.
While close to an extension, pushdowns are not quite the same, and you won’t be able to get the same type of stretch as your body is not in an optimal position. So let pushdowns be pushdowns, and use other exercises to stretch your tris more.
Variations and Alternatives of Band Pushdowns
Variety in your training not only keeps things enjoyable, but while you can have two exercises that work the same muscle, one may feel better than the other. It’s good to switch between movements and here are the best variations and alternatives of band pushdowns.
Cable pushdowns
Most gym goers flock to the cable machines to do triceps pushdowns as it’s been the most common variation for this type of exercise. And it’s still going to be superior to bands, as cables do not stretch, keeping the resistance equally challenging from start to finish.
Whereas bands are easier at the start as they’re not fully stretched, but the exercise gets harder the more it stretches.
Steps
Slide the cable pulley to the top or a high notch on the cable machine and attach the V-shaped bar.
Face the pulley and grab the handles with both hands using an overhand grip. You can either use a split stance, hip-width stance, or position your feet close together.
With your core tight, chest up, and while keeping your elbows by your sides, fully extend your arms by flexing your triceps and squeeze for a second.
Slowly bend your elbows until your forearms are slightly above parallel to the floor and repeat for the desired number of reps.
Related: Triceps Pushdown Comparison – Rope vs. Straight Bar vs. V-Bar (Which is Better?)
Machine pushdowns
Nowadays, it’s hard not to be impressed or fall in love with some of the modern exercise machine designs. They’re so ergonomic that you almost don’t want to go back to the other options.
Note: We’re not referring to the seated dip machine, but rather machines that replicate a cable standing pushdown.
Triceps press
Make sure to check out our recent training guide on the triceps press, a type of bodyweight extension similar to pushdowns but better for the long head. You should feel more sore the day after a few intense sets because when done correctly, they should stretch the triceps nicely!
The only downside is that you can only work against your weight, but there are ways to make it less challenging and better for beginner exercisers. The bodyweight kneeling triceps extension is also a great variation that you do on your knees.
Extensions
Pushdowns resemble extensions more than pure presses. Therefore, any extension type triceps exercise is going to be similar, but… movements like lying triceps extensions stretch the triceps better. But the contraction in the triceps may not feel as amazing during extensions compared to pushdowns.
Both should be used to blow up your guns, but both can replace the other if you had to choose one triceps exercise for one workout.
FAQs
What’s the best sets and reps routine for band pushdowns?The short answer… variety. But it ultimately depends on your goals. We recommend using different set, and especially rep ranges as each has its unique benefits.
To maximize your triceps potential, try to alternate the following suggestions on separate workout days, varying the level of resistance.
Hypertrophy: 2-4 sets x 8-20 reps
Strength and hypertrophy: 2-3 sets x 6-12 reps
Hypertrophy and muscle conditioning: 2-3 sets x 20-30 reps
What’s better: Band or cable triceps pushdowns?Each has its advantages and disadvantages, but both are very useful and effective variations.
For example, you need a cable machine to do machine pushdowns. Not good if you train at home.
On the other hand, band resistance is less consistent, and it’s harder to track progress as bands aren’t numbered and they may lose strength over time.
Wrapping Up
Home training with little to no equipment doesn’t have to be boring. Having a resistance band at your disposal gives you access to the capabilities of a cable machine (with a few slight differences, of course), like being able to do triceps band pushdowns.
But you should treat band pushdowns the same you would a cable pushdown, using good form, and full range of motion, and squeezing your tris every rep. If you do this, and focus on progression, you will be happy that you introduced this powerful tool in your arm training weaponry.
The 10 Best Forearm Exercises for Arm Wrestling
While strength matters in arm wrestling, technique matters, too. There are several tricks you can use to beat a stronger opponent, such as moving your hand higher up their fingers and thumb to maximize your leverage while weakening theirs. This is called climbing.
But, at its heart, arm wrestling is a test of strength, and arm wrestlers often have very muscular arms and forearms. Most pros train with weights to develop the strength they need to beat their opponents and minimize their risk of injury.
In this article, we reveal the best forearm exercises for arm wrestling.
Arm Wrestling History
Arm wrestling (also spelled armwrestling) is an ancient strength sport. Evidence shows that arm wrestling was practiced in Egypt and Greece over 2,000 years ago. In America, native Americans did a type of arm wrestling, and on seeing it, settlers called it Indian wrestling. Arm wrestling was also popular in Spain, Japan, Cuba, Russia, Norway, and many others.
However, what started as an informal and spontaneous activity eventually became a professional sport. Pro arm wrestlers are now viewed as legitimate athletes.
Organized national and international arm-wrestling bouts started gaining popularity in the early 1950s. Like boxing, there are now several governing bodies, including the World Armwrestling Federation (WAF), The International Armwrestling Federation (IAF), and the World Wristwrestling Championship (WWC).
Despite being a legitime sport governed by rules, a lot of people enjoy casual arm wrestling and like to test their strength against friends and acquaintances. Informal bouts often happen in barrooms, with the loser having to buy the beers.
Arm wrestling has also been featured in movies, most notably Over the Top with Sylvester Stallone.
The 10 Best Forearm Exercises for Arm Wrestling
Build the strength you need to pin your opponents with the ten best forearm exercises for arm wrestling!
1. Barbell wrist curls
Wrist curls are a cornerstone of arm wrestling forearm training. They strengthen the muscles you need to use to top-roll your opponent so their palm is turned upward. This is a weak position which makes it easier to push their arm downward. Most pro arm wrestlers do plenty of wrist curls.
Steps:
Sit on an exercise bench and lean forward so your forearms rest at the top and your wrists are free to move. Hold a barbell in your supinated (upturned) hands.
Extend your wrists and lower the bar down toward the floor. Open your hands and let the bar roll down your fingers.
Next, close your fingers and curl the weight upward. Finally, flex your wrist as far as possible to maximally engage the target muscles.
Continue for the desired number of repetitions.
Muscles Targeted:
Forearm flexors.
Benefits:
A very arm wrestling-specific forearm exercise.
A good exercise for increasing forearm size.
Increases forearm and wrist flexibility as well as strength.
Tips:
Do this exercise with a light load for high reps to build endurance and heavier weights and lower reps for strength.
Lower the weight slowly and then lift it quickly to make this exercise more effective.
You can also do this exercise with dumbbells or just one dumbbell to train one forearm at a time.
2. Cable wrist curl
While there is nothing wrong with barbell wrist curls, they have an uneven strength curve, making some parts of the exercise harder than others. Using a cable machine keeps the target muscles under near-constant tension, which may mean this is a more effective, efficient way to wrist curls.
Steps:
Place an exercise bench in front of a cable machine and attach a straight bar to the lowest pulley.
Sit on the bench, and grab the handle with an underhand grip. Rest your forearms on your legs so your wrists are just past your knees.
Extend your wrists and lower the bar down toward the floor. Open your hands and let the bar roll down your fingers.
Next, close your fingers and curl the bar upward. Finally, flex your wrist as far as possible to maximally engage the target muscles.
Continue for the desired number of repetitions.
Muscles Targeted:
Forearm flexors.
Benefits:
More even tension on the target muscles compared to freeweight wrist curls.
Quick and easy to change the weights.
You can adjust the loading angle by moving the bench closer or further away from the pulley.
Tips:
You can also do this exercise with a single D-shaped handle and train one arm at a time.
Rep out to failure, lower the weight by 15-20%, and then rep out again to improve endurance, build muscle, and get a great pump. This is called a drop set.
Use a thick bar to challenge your grip more.
3. Behind-the-back wrist curls
No bench? No problem! You can get a great forearm workout with a barbell and some space to stand. This old-school exercise will pump up your forearms in seconds and build a cast-iron grip.
Steps:
Hold a barbell behind your back with your palms facing away from you.
Flex your wrists and curl the bar out and away from your body.
Pause with your forearms flexed for 1-3 seconds.
Lower the weight and repeat.
Muscles Targeted:
Forearm flexors.
Benefits:
A convenient exercise for home lifters.
A good movement for heavier weights and low reps.
A very effective old-school forearm and grip exercise.
Tips:
Use gym chalk to stop the bar from slipping out of your hands.
Use a thick bar to challenge your grip and develop more muscular forearms.
End your set with a 15-30 second dead hold to fully exhaust your forearms.
4. Single-arm hammer curls
Pulling your forearm toward your chest increases your leverage while decreasing your opponent’s. Once your arm is close to your body, you should find it easier to press the other guy’s arm down and pin it. Single-arm hammer curls are very arm wrestling specific and deserve a place in your arm-wrestling workouts.
Steps:
Hold a dumbbell in one hand, arm by your side, palm facing your leg.
Stand with your feet shoulder-width apart and your knees slightly bent. Brace your core and pull your shoulders down and back.
Bend your arm and curl the weight up to your shoulder. Do not rotate your wrist. Instead, maintain your neutral or thumbs-up grip.
Lower the dumbbell and repeat.
Switch sides and do the same number of reps on the other side.
Muscles Targeted:
Biceps, brachialis, brachioradialis.
Benefits:
A very effective exercise for arm wrestling.
Identify and fix left-to-right strength imbalances.
A great way to build stronger, more muscular upper and lower arms.
Tips:
Use a thumbless grip to increase forearm engagement.
Use clip-on fat grips to work your forearms even more.
Pause for 1-3 seconds at the top of each rep for a more challenging workout.
Use your non-working arm to perform a few end-of-set forced reps.
5. Sledgehammer pronation and supination
Some arm-wrestling techniques involve twisting your opponent’s wrist. As such, you must strengthen the muscles responsible for pronating and supinating your forearm. Strength in these muscles will also make it harder for your opponent to gain the upper hand and turn your wrist.
Steps:
Hold a sledgehammer about a quarter to a third of the way down the handle. Bend your arm to 90 degrees and tuck your upper arm into your side.
Keeping your upper arm stationary, slowly turn the sledgehammer clockwise and then counterclockwise through about 90 degrees in each direction.
Continue until your forearms begin to burn and get pumped.
Muscles Targeted:
Biceps, pronators, supinators.
Benefits:
One of the best ways to train pronation and supination at the same time.
Easy to scale by moving your hand up or down the handle.
A low-tech but high-effect grip and forearm exercise.
Tips:
The further your hand is from the head of the sledgehammer, the more challenging this exercise becomes.
Use a light sledgehammer, as this exercise is more strenuous than it looks. 7-10 pounds should be sufficient for most people.
No sledgehammer? Load one end of an adjustable dumbbell bar and use that instead.
6. Towel wringing
While you can train your forearms for arm wrestling in a gym, you can also get a productive workout at home. This exercise works your grip and forearms using nothing but a water-logged towel. However, don’t let the simplicity of this exercise fool you into thinking it’s easy – it’s actually a beast!
Steps:
Dunk a towel in a bowl or bucket of water.
Remove the towel from the water and grip one end in both hands.
Twisting your hands, wring the water out of the first section of towel, move your hands down a few inches, and then wring it out again.
Continue down the length of the towel until you have wrung out as much water as you can.
Rest a moment, re-dunk the towel, and repeat.
Muscles Targeted:
Forearm flexors and extensors.
Benefits:
An excellent exercise for home workouts.
Very joint-friendly.
A great way to increase grip and forearm strength simultaneously.
Tips:
The thicker the towel, the more challenging this exercise becomes.
Don’t use your best towels for this exercise, as they may rip.
Reverse hand positions/wringing directions to ensure that you train both arms equally.
7. Wrist roller
The wrist roller is an old-school forearm and grip exercise that’s perfect for arm wrestling. While you can use it with heavy weights for low reps to build strength, it’s better for developing endurance so your muscles can cope with the demands of a lengthy arm-wrestling bout.
Steps:
Start with the cord unraveled and the weight resting on the floor. Hold the handle with an overhand grip.
Raise your arms in front of you, and then start rolling your wrists to wrap the cord around the handle. Use an alternating hand action, and try to wrap as much cord as possible per wrist turn.
Continue until you have done the desired number of reps or the weight reaches the handle.
Slowly lower the weight back down to the floor – no dropping!
Muscles Targeted:
Forearm flexors and extensors.
Benefits:
A low-tech exercise that’s ideal for home workouts.
Wrist rollers are widely available and cheap to buy.
Easy to modify by adding or subtracting weight plates.
Tips:
Alternate between rolling your wrists forward (flexion) and backward (extension) to train the muscles on both sides of your forearms equally.
Lower your arms and hold the handle in front of your hips to take pressure off your shoulders.
Make your own wrist roller for just a few dollars – instructions here.
8. Towel pull-up
While towel pull-ups might not be an obvious exercise for arm wrestling, they’re actually an excellent choice. Towel pull-ups not only strengthen your forearms, but they’ll also build a vice-like grip, battering-ram biceps, and rock-hard lats, which are all muscles used during arm wrestling. Simply switching from regular pull-ups to this variation will help make you a stronger, more successful arm wrestler.
Steps:
Hang two gym towels over your pull-up bar.
Grip the ends of the towels and squeeze them tightly together.
Hang with your arms straight, shoulders down and back, and core braced.
Bend your arms and pull your shoulders up toward your hands.
Descend under control and repeat.
Muscles Targeted:
Biceps, forearm flexors, latissimus dorsi.
Benefits:
A total upper body/arm/grip workout for arm wrestlers.
Builds bigger, stronger forearms.
An easy exercise to add to your regular back workout.
Tips:
Wear a weighted vest to make this exercise more challenging.
Thicker towels make this exercise more grip-centric.
Just hang from the towels to build a stronger grip and muscular forearms if you cannot do pull-ups.
9. Hand grippers
Hand grippers are ideal for those times you want to work on your grip and forearms but don’t have time to go to the gym or do a full workout. Keep a hand gripper at home so you can train while watching TV or in your desk drawer at work so you can sneak in a set between phone calls. Buy heavy-duty hand grippers to ensure your workout is as effective as possible.
Steps:
Wrap all four fingers and your thumb around the hand gripper.
Squeeze it closed and then hold for a few seconds.
Slowly relax your hand and then repeat.
Muscles Targeted:
Forearm flexors.
Benefits:
Highly portable, so you can train your grip anywhere and anytime.
Hand grippers are available in a wide range of closing strengths, so they’re ideal for all levels and abilities.
Hand grippers are cheap and widely available.
Tips:
Buy grippers that you can only just close. Easy-to-close hand grippers are of limited value.
Make sure you balance your hand gripper training with a few sets of finger extensions to balance your muscular development (see below).
Resist the temptation to use your hand grippers every day. This could lead to overuse injuries, such as tendonitis. Include a few rest days on your arm-wrestling forearm workouts.
10. Finger extensions
Most arm wrestling exercises focus on your forearm flexors. This makes sense, given how important these muscles are. However, you must also work on your finger extensors to ensure that the muscles that open your hands are strong and well-developed. Imbalances between flexors and extensors can lead to injuries. The good news is that training your finger extensors is easy and requires no special equipment.
Steps:
With your fingers straight and together, take a large rubber band and loop it around your fingertips and thumb. A standard stationary-type band should suffice.
Open your hand and spread your fingers and thumb apart as far as possible.
Slowly close your hand and repeat.
Muscles Targeted:
Forearm extensors
Benefits:
A good exercise for promoting recovery.
Helps to prevent muscle imbalances.
Simple and easy to do – anywhere and anytime.
Tips:
Do one set of finger extensions for every few sets of forearm and hand flexion you perform.
Use a wide band so it stays in place and doesn’t slip off your fingers.
Loop the band around each finger to make your workout harder and make sure the band remains in place.
Keep a finger extension band in your pocket so you can do a set whenever you have a few minutes spare.
FAQs
Do you have a question about forearm exercises for arm wrestling? No worries because we’ve got the answers!
1. Will more muscular forearms make me a better arm wrestler?
Almost every great arm wrestler has big biceps and thick forearms. This is not a coincidence! However, the guy with the most muscular arms is not always the winner, and technique is also important. The small, skilled wrestler can often beat someone bigger but less experienced.
So, work on your forearm and arm strength, but don’t underestimate the importance of learning how to arm wrestle properly. Practice your skills by arm wrestling against a range of opponents.
2. How often should I train my forearms for arm wrestling?
While it may be tempting to train your forearms every day, you’ll probably get better results if you limit yourself to 2-3 intense workouts per week. This will provide plenty of time for recovery and muscle growth while reducing the risk of overuse injuries.
Build each workout around a few different exercises, so you hit your muscles from all the available angles, e.g.,
Single-arm hammer curls – 3 sets of 6-10 reps
Barbell wrist curls – 3 sets of 10-15 reps
Sledgehammer supination/pronation – 3 sets of 15-20 reps
Choose different exercises for your next workout.
3. What is the best rep range for arm wrestling training?
Arm wrestlers need to be strong, powerful, and have good endurance so they’re ready for every type of bout and opponent. For example, being fast and explosive may help you win an arm-wrestling bout quickly. Still, you also need endurance in case the battle lasts longer than you expected.
As such, you should train your muscles with different rep ranges to ensure you are ready for all the demands you are likely to face. This means:
Power – 3-5 reps with heavy weights lifted quickly
Strength – 4-6 reps with heavy weights lifted slowly
Size – 8-12 reps with moderate weights*
Endurance – 15-20+ reps with light weights
*Optional
Use a variety of exercises and rep ranges in your workouts to ensure you have all the tools you need to dominate at the arm-wrestling table. There is no point in being strong if your muscles are tired in 10 seconds. Similarly, unlimited endurance won’t help you if you get pinned straight away by stronger opponents.
4. Do I need to train any other muscles besides my forearms?
While strong forearms are a must for successful arm wrestling, there are other muscles that also deserve your attention. After all, arm wrestling involves your entire upper body, not just your lower arms.
So, make sure you also train your chest, shoulders, back, biceps, triceps, and core in your quest to become an unbeatable arm wrestler.
You should also train your legs simply to ensure your body is well-proportioned and balanced. Friends don’t let friends skip leg day, even if they are arm wrestlers.
5. Are arm wrestlers strong?
Arm wrestlers are very strong, but that strength is often specific to their chosen activity. For example, a powerful arm wrestler may not be a good bench presser or deadlifter. Arm wrestlers also tend not to be as muscular as bodybuilders.
There are exceptions, such as Larry Wheels, who excels in many different strength sports, including powerlifting, strongman, and arm wrestling.
However, as Wheels himself knows, size is not everything in arm wrestling, and smaller, more experienced competitors can sometimes beat much bigger opponents.
6. Is arm wrestling dangerous?
Any activity that tests maximal strength can be dangerous – including arm wrestling. Most arm-wrestling injuries affect the soft tissues and include ligament sprains and muscle strains. However, humerus (forearm bone) fractures also occur from time to time (1).
These injuries can be to the wrist, forearm, elbow, upper arm, or shoulder. Chronic overuse injuries are probably more common than acute injuries, although the latter tend to be more serious. Strength training can reduce the risk of injury by ensuring the structures of the body are up to the demands of arm wrestling.
You should also warm up before arm wrestling, stretch and mobilize your wrists, elbows, and shoulders between workouts and bouts, and use recovery tools such as massage guns, foam rolling, ice, and trigger point therapy to stop minor aches and pains turning into more serious problems.
Also, be wary of arm wrestling too often, wrestling against much stronger opponents, not using good technique, or not submitting once you know you’ve lost a bout, all of which increase your risk of injury.
More Forearm Exercises:
Wrapping Up
Arm wrestling is a popular activity and sport. Some people are naturally good arm wrestlers, while others need to work at it.
There is more to arm wrestling than just gripping your opponent’s hand and trying to push it down. There are several techniques and tricks you can use to improve your chances of success. Arm wrestling is a skill, and it’s worth becoming a student of the game if you want to get better.
That said, arm wrestling is a strength sport, and training your forearms will help you become a better arm wrestler. Building more muscular forearms could also protect you from injury.
So, train your forearms, as well as the rest of your upper body, and you’ll soon be king of the arm-wrestling table!
References:
1 – Moloney DP, Feeley I, Hughes AJ, Merghani K, Sheehan E, Kennedy M. Injuries associated with arm wrestling: A narrative review. J Clin Orthop Trauma. 2021 Apr 20;18:30-37. doi: 10.1016/j.jcot.2021.04.010. Erratum in: J Clin Orthop Trauma. 2021 Jul 30;20:101539. PMID: 33996446; PMCID: PMC8091050.
Triceps Pushdown Comparison: Rope vs. Straight Bar vs. V-Bar (Which is Better?)
The quantity of breaths we receive is predetermined, and we aim to maximize the value of each. This is also why we are always looking for the most effective exercises for a muscle group. We don’t want to waste our time, effort, and energy on an inferior lift. Most lifters switch between different cable triceps…
9 Best High-Row Machine Alternatives
The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro bodybuilders using this machine all over the internet. This machine is a plate-loaded iso-lateral machine that allows you to get a more natural feel and movement pattern than on a cable machine. The machine allows you to do the high-row exercise at an angle that would otherwise not be possible with free weights. The high pull is a hybrid between a lat pulldown and a seated row, coming from an angle that is approximately midway between the two. The diagonal pulling angle does a much better job of following the fiber direction of the lats, allowing you to effectively extend and contract your last through their full range of motion. The obvious problem with this machine is that not every gym has the Hammer Strength high-row machine. Unless you are at a high-end gym, your training facility might not have Hammer Strength gear. In this article, we lay out nine alternatives to the Hammer Strength high-row machine. To be honest, none of them are as effective as doing the exercise on an actual Hammer Strength machine. However, each will allow you to work the same muscles through a similar plane of motion and angle of movement. High-Row Muscles WorkedThe main muscles worked in the high-row are:1. Latissimus DorsiThe lats cover around half of the back. The lower two-thirds of the spine, the lower ribs, and the iliac crest of the pelvis are where the lat muscle fibers originate. They then travel diagonally to the head of the humerus in the armpit region.The purpose of the lats is to move the upper arm down and inward towards the hip.2. TrapeziusThe trapezius, often known as the traps, is a kite-shaped muscle that covers the top half of your mid back. It enables you to shrug your shoulders and bring your shoulder blades together.3. Rear DeltoidsThe rear deltoids help to pull the upper arms down and back. This is a minor muscle group that aids in the external rotation of the humerus. 4. BicepsThe biceps act as secondary movers on the Hammer Strength high-row. They are the main elbow flexor, which helps bring the handles down to your ribcage.How To Do High-Row MachineAdjust the seat on the high-row machine so that your hands can barely reach the handles. Load the appropriate weight on the machine. Sit on the seat with your thighs under the lap restraint.Grab the handles with an overhand grip. Pull your shoulders back, draw your scapulae together and activate your lats.Pull the handles down to your ribcage by driving the elbows down and back.You can row both arms together or one at a time. Return to the start position under control.Repeat for recommended reps.Pro Tip:Doing the high-row one arm at a time will allow you to better engage and activate your lats. Make sure you bring the handles down as far as possible. Avoid pulling with your biceps.Use an underhand grip for better lower back engagement. Benefits:The cable pullover does a great job of isolating and activating the lats. You can train each side unilaterally. The seated, stable position of the high-row makes it a good choice for rehab training. Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, biceps, and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 5-89 Effective High Row Machine AlternativesGiven below are the nine best high-row machine alternatives that should be a part of your exercise arsenal:1. Standing High Cable RowThe standing high cable row moves your arms through a similar movement angle as the Hammer Strength high row. Using cables keeps constant tension on the working muscles and provides an early phase loaded resistance curve. Steps:Set the pulley at its highest setting and attach a rope handle to the cable.Stand about two feet in front of the machine while facing it. Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together at the bottom.Slowly return to the start position. Repeat for reps.Pro Tip:To keep constant tension on your muscles, make sure you don’t rack the weights at the bottom.Benefits of the Standing Cable Row:Keeps constant tension on your lats.Can be done with a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-152. Kneeling Machine High RowThe kneeling high cable row allows you to work through a similar range of motion and angle as the Hammer Strength high row machine. Using a cable keeps constant tension on the muscles through the motion. By doing the exercise in a kneeling position, you cut out lower body momentum. Steps:Select the appropriate weight and attach a rope handle to the cable. Set the pulley at its highest setting.Kneel about two feet in front of the machine while facing it.Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together in the end position. Now slowly return to the start position. Pro Tip:Do not use a weight that will force you to round your back or use your hips to create momentum.Benefits of the Kneeling Machine High Row:Keeps constant tension on your lats.Can be done at home using a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-153. T-Bar RowThe T-Bar row follows a similar movement pattern as the Hammer Strenght high row. It gives you a good lat contraction at the top. Because the bar is fixed to the floor, there is less strain on the lower back than if you were doing a standard barbell row.Steps:Load an appropriate weight on the bar.Straddle the bar and grab the handles with a neutral grip. In the start position, your torso should be at a 45-degree angle with the floor.With your back in a neutral, slightly arched position and your entire core tight, pull the bar from a position of full arm extension up to your sternum. Lower under control to the start position.Repeat for recommended reps.Pro Tip:Using 25-pound plates will allow a better range of motion than using 45-pound plates.Benefits of the T-bar row:Awesome lat stretch and contraction.Potential to go heavy.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Machine or barbellDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 1-54. Face PullThe face pull helps target your trapezius muscles, upper lats, and rhomboids. This is also a good exercise to help you achieve and maintain an upright posture. Steps:Set the cable pulley at your eye level and attach a rope handle.Hold the handle at arm’s length and take a step back so the cable is taut at the starting position. Draw the elbows back to pull the rope toward your face. Bring your shoulder blades together as you pull back.Reverse the action to return to the starting position.Repeat for reps.Pro Tip:Don’t overload the weight, or you will be unable to maintain your center of balance.Benefits of the Face Pull:Eliminates momentum.Lower back-friendly.Target Muscle Group: TrapeziusSecondary Muscles: Rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Cable machineDifficulty: IntermediateBest Rep Range: 8-125. Resistance Band High RowThe resistance band high row allows you to simulate the Hammer Strength high row at home. With a resistance band, you can follow the same angle of movement as with the hammer machine and work each side of the back unilaterally. Steps:Secure the anchor strap of your resistance band in a door. Now kneel about three free from the door, facing it.Grab the band handles with an overhand grip and position yourself so the band is taut in the start position. Your arms should be fully extended at a 45-degree angle to the floor.Activate your lats and pull your elbows back to bring the band handles to your upper chest.Squeeze your shoulder blades together in the contracted position and then return to the start position under control. Repeat for reps.Pro Tip:Use a 10-15 rep range.Do not round your back while performing the exercise.Benefits of the Resistance Band High Row:Lets you work your lats unilaterally.Works through the same movement angle as the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Resistance bandDifficulty: BeginnerBest Rep Range: 8-126. Lat Pull-InThe lat pull-in is a unilateral variation of the lat pull-down that allows you to move the lats through their entire range of motion from full extension all the way to full contraction. Steps:Set the cable pulley at its highest setting. Place a flat or military bench side next to the pulley machine.Sit on the bench and grasp the pulley handle with your closest hand. Adjust the seat so that your arm is approximately at a 35-degree angle with the pulley.Pull the handles down and in toward your side.Your elbow should touch your hip at the bottom.Reverse the action to return to the starting position.Repeat for recommended reps before switching sides.Pro Tip:Try to touch your elbow to your hip on each rep and then feel for a full extension at the top of the movement. Benefits of the Lat Pull-In:The ideal range of motion and direction of movement.Allows you to work each side unilaterally.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-57. Seal RowThe seal row does a great job of isolating the lats by removing the lower body from the equation and therefore eliminating any chance of using momentum.Steps:Place 45-pound plates underneath each side of a flat bench to increase its height (or use a specialized seal row bench). Position a dumbbell on each side of the bench.Lay on your stomach on the bench and extend your arms so that you can hold the dumbbells with an overhand, pronated grip at shoulder width.Lift your chest, depress your shoulder blades, and press your stomach against the bench.Pull the dumbbells up to the bench. At the top, squeeze your shoulder blades together, and tighten your lats.Lower under control.Repeat for recommended reps.Pro Tip:Focus on stretching your lats at the bottom and squeezing them at the top.Benefits of the Seal Row:Eliminates momentum.Lower back-friendly.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: DumbbellsDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-58. Inverted RowThis bodyweight exercise will help you to target your lats. This is also a stepping-stone exercise for those who cannot perform a bodyweight pull-up.Steps:Rack a barbell at waist height in a squat rack. Alternatively, you could hatch the Smith machine barbell on safety pins at waist height. Lie supine under the bar so it is above your chest.Reach up to grab the bar using a shoulder-width grip. Your body should be at a 30-degree angle to the floor at the starting position.Pull your body up toward the bar until your chest touches it.Lower and repeat.Pro Tip:Do not kip the hips to get your body up to the bar. Hold the top position for a two-count. Benefits of the Inverted Row:Allows you to progress from body weight to resistance exercises.Target Muscle Group: Latissimus dorsiSecondary Muscles: Deltoids and tricepsType: StrengthMechanics: CompoundEquipment: Barbell and squat rackDifficulty: BeginnerBest Rep Range: 8-159. TRX High RowThe TRX High Row will help build a thick back and develop shoulder stabilizers and lower back muscles. This exercise does a better job of simulating the angle of the Hammer Strength high row than barbell exercises. Steps:Secure the TRX band to an overhead anchor point. Stand under the anchor point and grab the TRX handles.In the starting position, your elbows should be bent at 90 degrees at shoulder level. Walk back slightly until you feel tension through the upper back muscles.Keep your core, glutes, and hamstrings tight, and lower your body until your arms are extended. Pull back to the start position.Pro Tip:Keep your chest pulley out throughout the movement. Benefits of the TRX High Row:Recruits core stabilizers.Follows the angle of pull of the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, biceps, and coreType: StrengthMechanics: CompoundEquipment: Suspension trainer Difficulty: IntermediateBest Rep Range: 8-15Frequently Asked QuestionsWhat is a Hammer Strength machine?A Hammer Strength machine is a plate-loaded machine that provides a hybrid between free weights and machines. Every Hammer Strength machine uses iso-lateral technology so that you can work each side of your body at a time. You could also do exercises bilaterally. Why is the Hammer Strength high row such a popular exercise?The Hammer Strength high row allows you to work your back muscles from a unique diagonal angle. This allows you to get an ideal range of motion, extension, and contraction. You can also work the lats either bilaterally or unilaterally on this machine.Are Hammer Strength machines better than free weights?Both hammer Strength machines and free weights have their pros and cons.Hammer Strength machines allow you to work with weight plates through various angles that you cannot do with free weights. They also provide a secure seating position that removes any momentum from the movement.The main advantage of free weights is that they require more balance and control and, so, recruit stabilizer muscles. You can also move them through various angles without being restricted to a machine’s movement path. More Related Alternatives:Wrapping UpThe Hammer Strength high-row machine is a fantastic piece of gym equipment to work the back. If you have access to a Hammer Strength high-row machine, we strongly encourage you to program it into your workouts. If you don’t have any Hammer Strength machines at your gym or are working out in your home gym, you can still target your back optimally using our nine high-row alternatives. They won’t be as effective as the actual Hammer Strength high row but will give you a very effective upper back workout.
The 8 Best Triceps Exercises for Thick Arms
These are the best 8 triceps exercises to build massive mass in your arms.
Thick arms are manly, and nothing screams masculine more than robust and massive triceps. That’s because your triceps make up two-thirds of your arms. Therefore, it’s critical to focus more on your triceps than your biceps to build burly arms. There are various exercises, but this article will cover the 8 best triceps exercises.
Best Triceps Exercises
Bench Dips
Dips
Triceps Dumbbell Kickback
Seated Triceps Press
Skull Crusher
Cable Triceps Extension Pushdown
Dumbbell Overhead Triceps Extension
Cable Rope Overhead Triceps Extension
Bench Dips
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As the name implies, bench dips are dips performed on a bench. All the resistance you need for this movement is your body weight. Your triceps will have to work hard to push your body weight. And you’ll be able to get a greater range of motion since the height of the bench will allow you to dip down lower.
Benefits of Bench Dips
It allows you a greater range of motion for your triceps.
This exercise tests your ability to lift and move your body weight.
You’ll be able to perform higher reps on this movement, which builds more endurance in your triceps.
How to Do Bench Dips
Face perpendicular to a bench, put your palms down on the bench with your fingers firmly gripping the edge of the bench (glutes facing the ground). For beginners, place your feet on the floor with your hips flexed at a 90-degree angle. Advanced lifters can have their legs straight out with their heels on the ground for support.
Dips
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Dips test your relative strength (strength for your body weight) and will challenge your triceps ability to lift your entire body weight. This movement is a compound exercise that will also target your shoulders and chest muscle. And you can add extra weight by attaching a load to a belt, increasing the resistance you lift.
Benefits of Dips
Dips are a compound movement that targets your chest and shoulders too.
You can attach weight to a belt to lift more than your body weight.
It will get you strong for your size.
How to Do Dips
Grab parallel bars, jump up, and extend your arms to get into the starting position. Next, lower your body down until your arms create a 90-degree angle, then push your body up.
Triceps Dumbbell Kickback
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Triceps dumbbell kickback emphasizes the lateral head of your triceps, the most visible of the three heads. It’s a great isolation movement to add volume to your triceps. It also increases your shoulder and arm stability and flexibility.
Benefits of Triceps Dumbbell Kickback
This exercise isolates your most visible tricep head.
It increases your shoulder and arm stability.
How to Do Dumbbell Kickback
Bend over and use a bench or dumbbell rack for support with one arm. Then, with your back straight, bring the other arm to your side holding a dumbbell, keep your elbows stable, and use your triceps to “kick” the weight back.
Seated Triceps Press
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A seated triceps press is performed on a triceps pushdown machine. The machine will allow you to use heavier loads than other triceps exercises. Plus, it’s safer than free weights since it’s a machine.
Benefits of Seated Triceps Press
It’s safer than free-weight triceps exercises.
The machine facilitates a more significant load than other triceps isolation movements.
How to Do Seated Triceps Press
Find a triceps pushdown machine and sit down with your back and feet in points of contact with the bench and foot support/ground. Push the weight down until your arms are fully extended, and then bring the weight back up until the machine plates touch.
Skull Crusher
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The skull crusher is arguably the most effective triceps exercise. That’s because the skull crusher is done using a barbell, allowing you to use a heavy load with free weights. It’s best to perform this exercise with an EZ bar to comfort and protect your wrists.
Benefits of Skull Crusher
Skull crushers allow you to use a heavier load with free weights to gain size and strength in your triceps.
It challenges your core stability.
How to Do Skull Crusher
Lie supine on a bench and extend an EZ bar over your head. While keeping your elbows stable, use your triceps to lower the barbell to your forehead, then extend the barbell back to the starting position.
Cable Triceps Extension Pushdown
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Cable triceps extension pushdown is an excellent movement for keeping tension on your triceps through each degree of the extension since it’s performed on a cable machine. Grasping the cable will improve grip strength and engage your core, back, and shoulders.
Benefits of Cable Triceps Extension Pushdown
This movement engages your core, back, and shoulders.
It keeps the tension the same throughout the entirety of the exercise.
This exercise strengthens your grip strength.
How to Do Cable Triceps Extension Pushdown
Set a cable machine to its highest point. Make sure the extension is a small cable bar. Grab the bar with a pronated grip and push down until your arms are fully extended; keep your elbows locked. Lastly, bring the barbell back up until the plates touch for a full triceps extension.
Dumbbell Overhead Triceps Extension
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Dumbbell overhead triceps extensions target all three triceps heads and allow a full range of motion. It also increases your shoulder and elbow stability. Plus, you can use decent weight since you’re using two hands.
Benefits of Dumbbell Overhead Triceps Extension
This exercise gives you a full range of motion with moderate weight to target your triceps.
It increases your shoulder and elbow stability.
This movement activates all three triceps heads.
How to Do Dumbbell Overhead Triceps Extension
Sit on a bench with an upright posture. Lift a dumbbell over your head with both hands, grasping the top end of the dumbbell (dumbbell perpendicular to the floor). Lower the dumbbell until your triceps are as far down as they can go comfortably, then fully extend the dumbbell back overhead.
Cable Rope Overhead Triceps Extension
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Cable rope overhead triceps extension targets the long head of your triceps and is an exercise that requires focus to improve your mind-muscle connection. The cables provide constant tension on your triceps through the entire range of motion. And this study concluded that overhead triceps extension builds more muscle than pushdowns (1).
Benefits of Cable Rope Overhead Triceps Extension
It keeps the tension the same on your triceps.
This exercise targets the long head of your triceps.
Cable rope overhead triceps extension improves your mind-muscle connection for more significant muscle growth.
How to Do Cable Rope Overhead Triceps Extension
Put a cable machine at its highest point with a rope attachment. Grab the rope, and turn the opposing away in a staggered stance for support. Then, bend over slightly and extend the cable rope overhead. Next, return the cable rope down to the starting position.
About the Triceps
The triceps muscle is the antagonist of the biceps muscles on your arm. And it’s composed of three heads: medial, lateral, and long, which explains why your triceps make up ⅔ thirds of your arm. Your triceps is responsible for extending your arms. And different triceps movements will target other heads of your triceps more, depending on the exercises (2). For example, cable overhead triceps extension targets more of your long head due to the elevation.
You use your triceps on pushing movements (anything that extends your elbows). And it plays a crucial role in big compounds chest movements, such as barbell bench press, since it’s a secondary muscle targeted during pressing exercises.
How to Get Your Triceps Stronger
It would be best to get your triceps stronger as you would for bigger muscle groups like your chest–increase the weight you lift as often as possible. However, since your triceps is a smaller muscle group, you won’t be able to advance in weight as fast. Therefore, you’ll want to focus on higher reps and more volume via more sets to increase the size and strength of your triceps since you’ll be using lighter weight.
We recommend you perform 2-3 sets of 12-15 reps for your triceps exercises if you’re doing a split routine that includes a bigger muscle group and tricep movements at the end. So, for example, if you’re training your chest and triceps one day, you’ll perform two triceps exercises after your chest movements and do 2-3 sets of 12-15 reps for each exercise. And if you have a separate day just for arms, then you can do three triceps exercises (and three biceps exercises) and perform three sets each in the 12-15 rep range.
Rules to Follow
Keep Your Elbows Fixed
It’s easy to swing your arms on triceps movements to use heavier weight, but that takes the tension off your triceps. Using a lighter weight with your elbow in a fixed position better targets your triceps.
Warm-Up
Although your triceps is a smaller muscle group compared to a bigger muscle group like your chest, it’s still important to do a thorough warm-up to increase your triceps strength on exercises and prevent injury. If you’re training your chest on the same day, the chest exercises you do will act as a warm-up since you use your triceps as a secondary muscle for pushing movements. However, if you’re training your triceps on separate days, we recommend you perform 2-3 sets with lighter weight before using heavier weights on your first triceps exercise.
References
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–26. Advance online publication. https://doi.org/10.1080/17461391.2022.2100279
Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. https://doi.org/10.1016/j.aott.2018.02.005
Mike O’Hearn Shares Two New Tricep Exercises To Use During Training Session With Aleksey Mokshyn
Mike O’Hearn showed off two creative tricep workouts to add into the mix.
Mike O’Hearn has been a fitness guru for quite some time. Over time, he has sculpted a physique that has found success as a bodybuilder, model, and actor. Now, O’Hearn continues to work hard in the gym and share some of his knowledge with the next generation.
O’Hearn was joined by bodybuilder Aleksey Mokshyn for a tricep exercise that added some new variations. He told the Ukrainian bodybuilder that it is important to enter the gym with a purpose and understand your goals before the workout begins.
This mindset, along with different workouts and discussions about fitness and bodybuilding, can be heard on The Mike O’Hearn Show, which has been brought to you by Generation Iron and BarBend.
Mike O’Hearn’s Tricep Variations
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Crossover Single-Arm Tricep Extensions
The first of two workouts for Mike O’Hearn and Aleksey Mokshyn begins on the cable machine. The starting position is often seen when training delts but this time, O’Hearn throws in a bit of a wrinkle.
READ MORE: Jay Cutler On Mike O’Hearn And The Rock Not Discussing Natural Status
The two can be seen standing straight up with their elbows bent at a 45-degree angle. From here, the arms are straightened out to work the tricep. O’Hearn explains how it is important to perform this exercise while standing straight up as opposed to bent over.
“You’re going to find pressure on the racks itself. Then you find out that spot there where the balance is. Your body is balanced. It’s not forcing. For me, I like that. I never liked doing cable crossovers where you’re so leaned in that your body is holding it.
It’s not an intense exercise, a very simpleexercisn. It’s a good warmup, a good opener, a good mind-to-muscle connection to start the workout.”
Skull Crushers/Push-Up Superset
The final exercise of the workout is a superset to hit all areas of the tricep. It begins with a variation of a skull crusher performed on the Smith machine. O’Hearn uses just his bodyweight when performing this exercise lowering his body under the bar and driving it up. From there, the duo goes right into incline push-ups, which are also performed on the Smith machine.
READ MORE: Build Sleeve-Ripping Triceps With This Crazy Arm Workout
“He is demanding how much his body works throughout the workout. Not the other way around.”
Mike O’Hearn remains extremely shredded at 53 years old and it is because of workouts like this one. He has remained an active voice in fitness because of his overall knowledge and passion. From here, continue to follow O’Hearn’s tips and tricks on how to get a better pump in the gym.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The 9 Best Biceps Exercises for Bulging Biceps
These are the best 9 biceps exercises that will burst your arms through your sleeves.
What muscle comes to mind when you think of guys flexing their muscles? If biceps was your answer, then you guessed correct! Big and burly arms are signs of masculinity, and many men love to flaunt these muscles.
Building bigger biceps is pretty simple–you curl and lift more weight than last time. However, specific biceps workouts get the job done better than others. In this article, we’ll dive into the best nine biceps exercises you should be doing if you want to curl two girls on either side of your arms.
Best Biceps Exercises
Barbell Curl
Hammer Curl
EZ Bar Preacher Curl
Dumbbell Preacher Hammer Curl
Incline Hammer Curl
Incline Dumbbell Curl
Alternate Hammer Curl
Dumbbell Bicep Curl
Cable Curl
Barbell Curl
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The barbell curl is arguably at the top of the best biceps exercises. It grows big and strong biceps because you’ll perform this movement on a barbell, allowing you to lift some serious weight. Dumbbell movements are unilateral (single-limb) exercises, so you’ll be able to use heavier weights on barbell curl compared to other curl variations since it’s a bilateral (multi-joint) exercise.
Benefits of the Barbell Curl
You’ll build strong biceps since the barbell enables you to use more weight than dumbbells.
It’s a bilateral movement that engages both sides of your body, allowing you to use a more significant load.
How to Do the Barbell Curl
Load a barbell with weight and grab it with a supinated (underhand) grip shoulder-width apart. Stand upright with your shoulders retracted and curl the barbell up. Keep your elbows tight to your body to ensure you’re engaging your biceps to lift the weight, not momentum.
Hammer Curl
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The hammer curl made the list of the best biceps exercises since it’s done in a neutral grip (palms facing each other). Generally, neutral grip curls will let you use heavier dumbbells. Also, a neutral grip places less strain on your wrists. This grip targets the biceps brachialis and brachioradialis (forearm muscles), so you’ll also develop thicker forearms.
Benefits of the Hammer Curl
The hammer curl is healthier for your writs.
Compared to other dumbbell curl variations, you’ll be able to lift heavier weights.
You’ll target both your inner biceps and forearms for overall more muscular arms.
How to Do the Hammer Curl
Grab dumbbells with a neutral grip. Curl the dumbbells to your biceps without swinging your arms or leaning forward. Also, ensure your torso is upright, and your shoulders aren’t rounded.
EZ Bar Preacher Curl
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The EZ bar preacher curl gives you a greater range of motion (ROM) when targeting your biceps, earning it a spot on the best biceps exercises list. Putting an exercise through more ROM will increase you’re muscle’s time under tension (TUT), meaning your biceps will be under a load for longer–therefore, you’ll build more muscle. In addition, using an EZ bar will protect your wrists.
Benefits of the EZ Bar Preacher Curl
You’ll put your biceps under resistance for extended periods to help biceps muscle growth.
The angle of the preacher curl targets different parts of your biceps.
The EZ bar puts less pressure on your wrists than a straight barbell.
How to Do the EZ Bar Preacher Curl
Sit on a preacher curl bench and rest your triceps on the padding. Grasp the EZ bar on the inner angled part. Curl the barbell up without letting your arms move from the pad or your butt lift off the seat.
Dumbbell Preacher Hammer Curl
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The dumbbell preacher hammer curl is similar to the EZ bar preacher curl, except it’s with dumbbells, of course. Using dumbbells will isolate each muscle more for a better mind-to-muscle connection to help your lagging biceps grow. Moreover, the dumbbell preacher hammer curl is done in a neutral grip, so you’ll be able to use heavier dumbbells, protect your wrists, and engage your forearms.
Benefits of the Dumbbell Preacher Hammer Curl
You’ll be able to focus on one side of your biceps to get both sides to equal strength.
You can use heavier dumbbells.
This exercise protects your wrists.
How to Do the Dumbbell Preacher Hammer Curl
Sit on a preacher curl bench and rest your triceps on the pads. Then grab dumbbells in a neutral position and lift them.
Incline Hammer Curl
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The incline hammer curl is done on a bench at an incline with dumbbells in a neutral grip. This incline increases the workload on your biceps since you’ll have to curl the dumbbells through a great range of motion. A neutral grip will let you do this with less wrist strain and engage more of your forearms and the long head of your biceps. Moreover, the incline makes it harder to use momentum, which would take the focus off your biceps.
Benefits of the Incline Hammer Curl
A greater range of motion happens during a bicep curl.
It prevents you from using momentum and cheating on the lift.
You’ll build thicker forearms.
How to Do the Incline Hammer Curl
Put a bench on an incline at about a 60-degree angle. Let your arms hang while holding the dumbbell with your palms facing each other. Keep your shoulders stable and curl the dumbbells up.
Incline Dumbbell Curl
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The incline dumbbell curl provides similar benefits to the incline hammer curl; however, it won’t engage your forearms as much, but it will target more of the shorter head of your biceps while giving you a greater range of motion than a dumbbell curl without an incline.
Benefits of the Incline Dumbbell Curl
It will target more of the shorter head of your biceps.
You’ll get an extended range of motion.
How to Do the Incline Dumbbell Curl
You’ll place a bench at about a 60-degree angle and sit with your arms extending at your side and grasping dumbbells in an underhand grip. Curl the dumbbells up without leaning too far over to one side of your body.
Alternate Hammer Curl
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The alternate hammer curl is an alternating dumbbell curl in a neutral grip that can be done in a seated or standing position. It won’t give you the same range of motion performing curls at an incline will, but it will allow you to use heavier weights to build more muscular biceps and forearms. Also, you’ll fix muscular imbalances since you’re alternating one biceps curl at a time.
Benefits of the Alternate Hammer Curl
Better mind-to-muscle connection to grow the lagging biceps.
This exercise will allow you to use heavier weights than incline or supinated grip curls.
How to Do the Alternate Hammer Curl
Stand upright with your shoulders back, then curl the dumbbells up with a neutral grip while keeping your elbows tight by your side and without moving your shoulders. Alternate each side one rep at a time.
Dumbbell Bicep Curl
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The dumbbell bicep curl is similar to the alternate hammer curl, except it’s done with a supinated grip. As a result, it won’t engage your forearms as much as the alternate hammer curl or allow you to use as much weight, but it will target the short head of your biceps more.
Benefits of the Dumbbell Bicep Curl
The dumbbell bicep curl activates more of the short head of your biceps muscle.
You’ll isolate each side of your biceps.
How to Do the Dumbbell Bicep Curl
Stand or sit upright without protracting your shoulders. Standing will engage more of your core while sitting will target your biceps more. Next, curl each dumbbell. If you start in a neutral grip and rotate your grip to a supinated grip during the curl, you’ll activate more muscle fibers.
Cable Curl
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The cable curl is performed on the cable pulley machine, of course. You can do these with the rope or straight bar extension, depending on your goal. Use the rope if your goal is to engage more of your forearms, grip strength, and long head. Conversely, the barbell will target the long head of your biceps more. The cable machine will keep the tension the same throughout the movement, whereas a dumbbell curl and barbell curl has sticking points–more challenging parts of the curl.
Benefits of the Cable Curl
There are no sticking points.
You have a variety of cable attachments to choose from to engage different muscles of your biceps and arms.
How to Do the Cable Curl
Attach a straight bar to a cable pulley machine with the curling apparatus fixed at the bottom. Grasp the bar with a shoulder-width grip and curl the bar without swaying your body or moving your arms.
About the Biceps Muscle
The biceps are made up of two muscles on the arm. Hence, its Latin name, brachii–of the arm muscle. They’re attached to your elbow and shoulder joints and function to flex your elbow and rotate your wrist. Your biceps make up a portion of the size of your arms, and you work them during pulling movements, such as barbell-bent over row and pull-ups.
Your biceps are made up of a short head and a long head. The movements you perform will determine which head you engage more. For example, you target your long head more during a hammer curl since it’s a neutral grip and focus more on your short head during a barbell curl, using a supinated grip (1).
How to Train Your Biceps
You already train your biceps as a secondary muscle group during pulling movements, but you’ll want to isolate your biceps to get them to grow. Having a separate arm day with 4-5 exercises with 2-3 sets is a surefire way to ignite muscle growth.
Sets and Reps
For More Muscle
We recommend that you perform four sets of eight to 12 reps with moderate weight to build more muscle.
For More Endurance
If muscular endurance is your goal, keep the weight light and do more sets. For example, perform five sets of 12 to 15 reps.
For More Strength
The weight must be heavy if you’re training for more muscular biceps. Therefore, use a heavy weight in the six to eight range for three sets.
Training Volume and Frequency
As long as you don’t overtrain, the more volume–sets, exercises, and reps– you do, the more your biceps will grow. Consequently, we recommend you aim to get 10 to 12 sets in a week for your biceps for maximum muscle growth. Moreover, we recommend that you do this spread out throughout the week or have a separate arm day to keep your workout performance high and to prevent overtraining.
This study found that a training frequency of two times per week maximizes muscle growth (2).
Rules to Follow
1. Don’t Use Momentum
Using momentum to lift the dumbbell or barbell will take tension off your biceps and increase your chances of injury.
2. Keep Your Elbows Tight
If you swing your arms, you’ll also take the workload off your biceps. Therefore, you should keep your elbows tucked in by your side, so you only use your biceps to curl the dumbbell, barbell, or cable.
3. Watch Your Wrists
Specific biceps movements can cause more wrist pain than others. For example, supinated gripped exercises like barbell curl can place more strain on your wrist than dumbbell hammer curl. So it’s best to use a lighter weight and do more reps on a movement if you feel wrist pain or switch to an alternative biceps variation.
4. Make Sure You Warm-Up
Prior to starting your biceps workout, it’s important you warm up to prevent injury. Also, a light warm-up will allow you to use heavier weights and build bigger, stronger biceps. Perform two warm-up sets before your “real” set. For the first set use a weight that’s 50% of what you’d use on your first set and perform 10 reps (each arm). For the second set use weight that’s 70% of your starting weight and complete 6-8 reps (each arm).
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References
Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of shoulder and elbow surgery, 21(7), 942–948. https://doi.org/10.1016/j.jse.2011.04.030
2. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
How to Perform the Preacher Curl
The Ultimate Bicep Building Resistance Exercise
When it comes to bicep development, there are a number of curling variations that can prove to be highly useful – the preacher curl is one great example of an effective curling variation.While the preacher curl should not replace the conventional bicep curl entirely, it should be used alongside it as it targets the biceps in a different manner.In order to perform the preacher curl, you will need a preacher bench – most gyms will have one and some even have a preacher curl machine. The preacher bench and machine have been designed to isolate the biceps entirely by placing the upper arms in firm contact with the sloping bench. There are multiple pieces of resistance kit that can be when performing the preacher curl – dumbbells, barbells or EZ-bars.
Preacher Curl Form
Due to the position that the arms are placed in, it is crucial that the movements are kept smooth, slow and under control. As a result, when performing the preacher curl, it is important that you use a lighter weight than you use for conventional bicep curls. Excessively heavy weights will not facilitate safe, controlled movement thus failing to maximize the benefits of the exercise and increasing the risk of injury.To perform the preacher curl, work through the following steps.1) Adjust the seat on the preacher bench so that your armpits align with the top of the bench when the arms are placed on the bench.2) Ensure that the upper arms are fully in contact with the bench and extend the arms entirely. Grip the weight using a supinated grip (palms up).3) From this position, curl the weight upward while keeping the upper arms in contact with the bench. Bring the bar up until the forearms are in a vertical position.4) At the top of the movement, pause for a second and actively squeeze the biceps. Drop the weight back down in a controlled manner counting for three seconds until the arms are fully extended once again.Throughout the entire exercise, ensure that the feet remain pressed into the floor, chest lifted and the shoulders held in the same position.
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Preacher Curl Benefits
There are a number of benefits associated with regularly performing the preacher curl. The preacher curl should predominantly be used as an accessory exercise in your training.When considering the number of sets and reps to complete, for maximal growth it is recommended to complete between 6 – 12 reps per set (1).If your goal is to build significant muscle size in the arms, consider your training volume and perform arm exercises regularly. Training volume has been found to be the most influential factor for muscle growth (2).
1) Biceps Activation
There have been many studies completed on the effectiveness of the preacher curl. It has been found that preacher curls highly activate the biceps and is, therefore, an excellent exercise choice.In addition, it is recommended that an EZ-bar is used when performing the preacher curl as this will lead to maximal activation of the biceps (3).This high degree of bicep activation places a great degree of stress on the muscle. This application of stress will cause the biceps to adapt rapidly and increase in size and strength.
2) Isolating the Biceps
The biceps are activated highly in the preacher curl primarily because the exercise effectively isolates the biceps by placing the upper arm directly on the bench; this prevents movement around the shoulder.For the all bicep isolation exercises movement should only occur around the elbow joint considering that the contraction of the biceps causes elbow flexion. However, for a number of these exercises, form can become compromised, especially as fatigue increases. Individuals may find that the shoulders or hips begin to move to assist in the movement.Allowing movement to occur in any other joint out with the biceps will reduce the amount of stress on the biceps and place it on other muscles.Reducing the amount of stress placed on the muscle is less than ideal as it will not facilitate maximal muscle growth.With the preacher curl, due to the design of the bench, it is practically impossible to move through the shoulder and the seat position negates assistance from the lower body thus maximizing bicep stress.
3) Facilitating Compound Lifts
A further benefit of the preacher curl is that it can facilitate an improved performance for a number of compound exercises.Specifically, there are a number of back exercises that use the biceps – lat pulldowns, rows and chin-ups, for example. This explains why back and biceps are commonly exercised on the same day.While the biceps play a secondary role in a number of these exercises, increasing the amount of force that the biceps can produce may allow you to lift a greater amount of weight.The greater the amount of weight that can be lifted, the greater the adaptation is likely to be. Therefore, increasing bicep strength may have a consequent impact on a number of other muscles.
4) Promoting Elbow Health
Finally, regularly performing the preacher curl and consequently building strength and size in the biceps will not only improve aesthetics but will also promote the function and health of the elbow joint. The biceps must concentrically contract in order to bring about elbow flexion. They also have an accessory role as they lengthen to assist the triceps during elbow extension. By strengthening the arm muscles through exercises such as the preacher curl, the risk of sustaining an injury to the elbow joint is much reduced.This is extremely important when it comes to heavy lifting, especially with compound exercises, where the elbow joints may be subjected to a substantial amount of force.
Preacher Curl Variations
1) Thumbless Overhand Preacher Curl
Removing the involvement of the thumbs in any curling exercise places a greater demand on grip strength. Not only will grip strength develop with this variation, but forearm strength and size too.Before advancing onto this variation, it is important that you are proficient with the conventional preacher curl.Ideally, use an EZ-bar for the thumbless variation, however, if you do not have an EZ-bar available a barbell or dumbbells will suffice.The set-up for this variation is the same as the conventional curl, the only difference being the grip that is used on the weight.Instead of a supinated grip, this time grip the bar using an overhand, pronated grip using only the fingers.In terms of execution, the movement is identical. When the bar reaches the top of the movement, squeeze the bar with the fingers and squeeze the biceps before lowering.
2) Zottman Preacher Curl
A second variation that also effectively works the biceps and forearm muscles is the zottman preacher curl.The conventional zottman curl uses a rotating grip to apply stress to the arms. When placing the arms on a preacher bench, the forearms must still work but the focus moves primarily to the biceps.Considering that a rotatable grip is not possible on a bar, dumbbells must be used for this variation.Start by setting up on the preacher bench as normal while holding two dumbbells at top position by the shoulders.Starting with the dumbbells in a supinated grip, lower the weights under control until the arm is fully extended. Upon reaching the bottom position, rotate the grip so that the hands become protonated.Drive the dumbbells back up to the starting position. Remember to pause for a second at the top of every rep and lower the load back down in a three-second period.
3) Unilateral Preacher Curl
There is great benefit to be found in performing unilateral exercises when it comes to muscle growth and strength development (4).Furthermore, unilateral exercises can be used to effectively identify and remove any imbalances in strength that may exist.Humans typically have a dominant side and therefore, imbalances between the right and left side are not uncommon. In addition, injury can also cause lead to an imbalance between sides.Bilateral exercises will not work to iron out these imbalances and may actually contribute towards the imbalance. This is because the stronger side can actually mask the imbalance.Unilateral exercise allows you to work either side individually and remove interference from the strong side. If an imbalance is evident, unilateral exercises can then be used to rectify it.For the unilateral preacher curl, use a dumbbell. Set up as normal on the preacher bench and complete a number of reps using one arm. Swap the dumbbell to the other arm and then look to complete the same number of reps.Another option would be to hold dumbbells in both hands and alternate between right and left arm until the prescribed number of reps have been completed.
Final Word
When it comes to comprehensive bicep development, it is important that a range of curling exercises are selected. The preacher curl is one example of a bicep curling variation that will effectively bring about changes in muscle strength and size.
References:
1 -Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (August 13, 2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
2 – SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
4 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
3 Bodyweight Exercises For Powerful Back & Arms
Build muscle and improve power with bodyweight exercises.
Building up the body can be as simple as getting into the gym and hitting the weights with relish. Most bodybuilders are going to naturally gravitate towards using weight training to maximize their growth. It’s the most effective way to grow muscle mass. Lifting massive weight in efforts to see those muscles grow in both strength and size. Plus, it’s fun to lift big weight and show off your strength.
But it’s not the only way to build muscle. For building up biceps there’s no better option than the dumbbell biceps curls. But not everyone has access to a gym after all and there are those with no equipment at home workouts to help promote growth.
So, what’s to be done? Body weight exercises that’s what. If you’re looking to blow up your arms, then try these body weight exercises to great effect. Using bodyweight exercises gives you the chance to see effective growth while also working with exercises that are a bit easier on those joints. By not feeling so strained with weights, bodyweight exercises allow you to focus on certain things like mind-muscle connection while also seeing great gains.
Let’s take a look at these bodyweight exercises and see just what’s up with them. For you to abandon weights on certain days will take some convincing but we are sure with these bodyweight exercises that you will be more than willing to at least try.
Benefits Of Bodyweight Exercises
Knowing the benefits of bodyweight exercises can go a long way, especially as you look to see the most effective gains possible for functional or sport specific movements. The benefits may be enough to convince you to put these into your routine to see great gains to muscle growth and other important workout factors.
Related: 5 Bodyweight Exercises To Build A Ripped Chest
Benefits of bodyweight exercises include:
Full body workout: Most bodyweight exercises require your full body and many muscles to actually get the most out of that exercise. This will culminate in a nice full body workout.
Better mind-muscle connection: With bodyweight exercises you start to develop better mind-muscle connection which will greatly enhance those lifts once you go back to weights.
Helps with flexibility: Focusing on just the movement will enhance flexibility and allow better range of motion since you no longer have to deal with weights restricting you.
Can be done anywhere: Bodyweight exercises can be done anywhere! You don’t have to worry about a gym or weights or anything since these can be done anywhere and at anytime for your convenience.
3 Bodyweight Exercises For Powerful Back & Arms
Let’s take a look at 3 great bodyweight exercises that can work to enhance those gains. Knowing the right exercises to try and perform can go a long way and with the right approach, you can produce powerful back and arms for the best results possible.
1. Towel Pull-Ups
Normal pull ups are great for tightening up and strengthening the upper body. Pull ups alone can be great for building up the lats and the arms as well. The towel pull up variation, however, targets not only your arms but also increases grip strength which is going to translate over to your lifts when you’re able to get into the gym. Greater grip strength means hauling greater weight and are one of the intangibles that should be mastered.
This is a challenging exercise in that it targets and requires strict grip strength but also really works those muscles. It may look easy, but at first attempt, you will feel like you need to put in more work. But it will come in time.
Perform this as you would a traditional pull-up but grab that towel and rely on your grip strength to take you all the way.
2. Dips
The dips are a bodyweight exercise that was promoted strongly by bodybuilding guru Vince Gironda back in the day. While he utilized the exercise primarily to build up his chest, dips can also help to build up the arms including the biceps, triceps, and shoulders. If you’re looking for an exercise for multiple purposes then dips are certainly right up your alley.
There are good variations to perform with dips and this will determine if you are targeting your chest or triceps. While your grip strength is important with dips, it is more a matter of stability and here is where your core will come into play big time. Really engaging the core and making sure you stay as stable as possible will go a long way and you will see those arms increase in size and produce more power.
Related: Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
3. Diamond Push-Ups
Push ups can target multiple muscle groups including the back, core, chest, and triceps. But strength training is all about challenging yourself and if you’re looking to perform more difficult push ups then the diamond variation is a great option. The added stress of the position will mean challenging the muscles so more growth is possible.
These are great as a stand alone exercise to challenge both your chest and triceps, but what you will find with these are an effective end of workout punisher on those push days. Working your triceps and chest on the same day makes sense given the nature of the pushing movement. But in efforts to increase strength and power in your arms, working to explode up as you perform this exercise can go a long way.
Wrap Up
Using bodyweight exercises in your routine can be a game changer and allow you versatility in those workouts. With the right approach, you can better tackle anything that comes your way and knowing the right steps can better prepare you for what can come. Placing these exercises above into your routine is something to not take for granted for what they can do so look into boosting those bodyweight workouts today and give yourself the best chance at improving strength and power in your back and arms.
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*Images courtesy of Envato