Weight exercises for arms
Most of the people say that our arms are our charm and the most attractive part in a bodybuilders body. Arms basically consist of three main muscles which one have to work hard on.
As there are not so big muscles in human arms, therefore, most of the people do not spend much time on the muscle and usually do arms exercises with another big muscle like back and chest. Arms workout is many people's favorite workout and most of the people do the mistake of doing arms exercise on a daily basis which is not the correct workout plan. You should always do arms once or twice in the week. As not being so big muscle it requires a less and quality workout.
Now starting with biceps workout I'll cover the maximum exercises that one can do. But you have to perform at most six or seven exercises when you are doing arms workout.
1. Dumbell biceps curl
Being one of the famous exercises it requires a proper guidance also. You will be doing around 10-12 repetition for each arm. Always start with a light weight and increse weight for the second set. You should do atleast
3 sets of a biceps curl.
2. Hammer curl
This is also one of the famous exercises for biceps and also known for one of Arnold's favorite exercise. You can perform this exercise with standing straight. You will be doing around 10-12 repitition for each set and you should do atleast 3 sets of this exercise. This exercise directly helps in increasing the size of the biceps.
3. Barbell Curl
For this exercise, you will be needing a barbell and weight plates. Being one of the famous exercises it requires a proper guidance. You should stand straight and lift the weights with the help of the barbell and bring the barbell near to your chest while keeping your elbow close to your waist. You should do 10-12 repetitions in each set and you should at least do 3 sets.
4. EZ barbell curl
This barbell is kind of different barbell. Hand grip in this barbell remains close and rest remain the same as in the straight barbell curl. You should do at least 10-12 repetitions in each set and you should do at least 3 sets of this exercise.
5. Concentration Curl
This is also one of Arnold's favorite exercise and this exercise is basically for the peak of the biceps. For those who are looking for quality biceps and with size must not skip this exercise during their workout.You should do at least 8-10 repetitions in a set and you should at least do 3 sets during your workout.
6. Preacher bench hammer curl
This exercise also helps in increasing the size of the biceps and for this exercise, you will need a preacher bench. Putting your elbow on the preacher's bench and performing hammer will do the work. You should be doing least 8-10 repetitions in each set and you should at least do 3 sets of this exercise.
Now for the triceps, I'll cover most of the exercise and you should do at least 6 exercises during your triceps workout.
This is the basic and important exercise for the triceps as this will lead to lean and define triceps. For this, you will need a dips machine or two supporters where you can perform this exercise. You will be doing around 8-10 reps in a set and you should at least do 3 sets of this exercise.
2. Close grip barbell bench press
Get down on the bench press like you do it for the chest bench press. Then take a close grip on the barbell and do a press without moving your shoulder or else you will face some severe injury. Do around 8-10 reps in a set and do at least 3 sets of the exercise
3. V bar pull down
Have a close grip on the v bar and lay down on the bench and perform the exercise. Keep your arms straight and pull down the barbell close to your forehead. Repeat this around 8-10 times in a set and do around 3 sets of this exercise.
Now for forearms
Begin with two 5 kg weights and, similar to the barbell hold, go for a hold time of 10 to 20 seconds for each set, and once you hit 10, add weight to the squeeze. The most widely recognized approach to do add weight isn't to hop up to a 12.5kg plate, though– it's adding another 5kg plate to the squeeze.
Do 8-10 reps of squeeze and then switch to another hand and then relax your muscle for a half minute and do at least 3-4 sets of this gripmaster squeeze.
3. Barbell Hold
Now put the weights on the barbell and move your wrist up and down, while you lift up you should hold it. Do this reps around 8-10 in a set and you should do at least sets of this exercise.
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