Technique is key to any exercise. It is especially key for arm-focused training, as if executed improperly you will engage other larger supporting muscles and not the targeted area. Below is a solid arm workout to help you build arms that will stretch your shirt sleeves.

Biceps
Standing dumbbell curl 4 sets 10 reps
Concentrated dumbbell curl 4 sets 12 reps
Straight bar curl 3 sets 10 reps
Concentrated curl machine 4 sets 15 reps

On the standing dumbbell curl it is very important to remember not to swing your body into the curl. If you feel you have to do this, you are using too much weight. Also you want to keep your shoulder locked in place; remember, with curls the only thing you should be moving is your elbow at the joint.

On concentrated curls, be sure to keep your elbows pointed more inward. A good way to keep this form is to use a preacher curl bench. This will keep your biceps working the whole time. When you get to the end of your rep you will want to turn your pinky outwards to work that extra little bit of contraction.

Triceps
Weighted dips 4 sets 10 reps
Rope pull-downs 4 sets 15 reps

On dips, be sure to use a good amount of weight to where you will be struggling at your tenth rep but to where your form won’t suffer. You want your range of motion to be forty-five degrees on your low point, that way you will also get a nice chest and delt stretch from it, while keeping the tension on your triceps. At your lockout on the dip be sure not to lock it out so much that your delts are taking all the stress off of your triceps at the lockout; remember, time under tension causes muscle growth.

On rope pull-downs, you will also want your starting point into the pull to be at a forty-five degree angle with your elbows bent, this is where the triceps are receiving the most tension. At the end of your rep always roll the bottom of the ropes outward to get that extra bit of squeeze in the triceps. Negative holds are also a good idea to throw in with this exercise to really get deep into that muscle tissue.

Triceps Tri-set finisher
Wide grip bar cable pull downs 4 sets 15 reps
Narrow grip bar cable pull downs 4 sets 15 reps
Reverse grip bar cable pull downs 4 sets 15 reps

With the wide, narrow and reverse grip push-downs, you will use a revolving cable curl bar, it is very important to use this attachment for this exercise. This is a tri-set exercise so you will have no rest between wide, narrow and reverse. After you complete fifteen reps of each exercise (one set), complete four sets of this. This exercise really shoves the blood into the triceps, which is perfect to end your workout on with as much blood to that muscle as possible to cause growth.

  • By Jesse Hobbs
    By Jesse Hobbs MuscleTech Ambassador
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