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Top 5 Blasting Arm Workouts - Guide to Beginners!

Within the following article we will address forearms, biceps and triceps anatomy, their role, position in the body and some exercises for each part.

Top 5 Blasting Arm Workouts - Guide to Beginners!

Within the following article, we will address forearms, biceps, and triceps anatomy, their role, position in the body, and some exercises for each category of muscles. To show you what you're really looking for, I'll also add five of my favorite fitness programs to help raise your weapons.

Everyone needs bigger biceps — even some individuals who claim they don't.

Which involves trainers ranting about break workouts, bodybuilder workout attitude, and isolation exercises, as most of those trainers are already performing biceps curls. And why do you know? Because a bicep that appears to have been chiseled from marble is a truly awesome sight to behold.

Yet if you still want this pop biceps, you can't neglect the far more significant muscle sitting under them: the brachialis. The brachialis is the primary mover of elbow flexion, hidden from view (and slightly harder to pronounce). This produces around 50 percent more strength than biceps, so using it in your exercises would allow you to curl heavyweights with greater ease, as well as carrying grocery stores, small children, suitcases so beer coolers.

However, if you need another excuse to devote more attention to the brachialis, here it is: The bigger and wider it is, the more it can drive up your biceps as you flex and create the prized upper arm bulge.

Biceps:Biceps Brachii

  1. Location: the front part of the upper arm between shoulder and elbow
  2. Function: Elbow Flexion, basically making the curling motion
  3. Exercises: Barbell and Dumbbell Curls
Brachialis
  1. Location: Small muscle over the lower upper arm, linking the lower half of the bicep to the forearm
  2. Function: Elbow Flexion
  3. Exercise: Hammer Curls and Reverse Curls
  4. Forearms
Pronator Teres
  1. Location: Underbelly of the forearm
  2. Function: Turn the hand to face the palm downwards
  3. Exercise: Palm Up Barbell Wrist Curls Over Bench
Brachioradialis
  1. Location: Top and outer portion of the forearm
  2. Function: Flexes the arm at the elbow
  3. Exercise: Palm Down Barbell Wrist Curls Over Bench
Triceps Brachii
  1. Location: The upper arm section between the elbow and the shoulder back
  2. Function: Extension of the elbow
  3. Exercises: Lying Tricep Press and Close-Grip Bench Press
Rep Ranges 
Let's get it clear away. We all know biceps are the strength display for your physique. When anyone tells you to show off your arms, you stretch your biceps 9 times out of 10.
It's nice to have well-developed biceps, but make sure you don't neglect to exercise the rest of the muscles with the same strength and speed in the upper and lower arm as the biceps do.

Often beginners collapse into the hole, causing enormous imbalances in their bodies. Only the famous Arnold Schwarzenegger acknowledges that he originally worked his biceps harder and more often than his triceps. This produced an imbalance that took him years to get back into order.

I want to use all sorts of rep levels, strong (15-20), moderate (8-12), and small (4-6), to exercise the upper arms (biceps and triceps). Will one has its own function, so it will be important to use both ranges in your search for larger weapons.

On the other side, the forearms are what I like to term the "burning buggers." To get these babies to develop, you'll have to undergo some high rep muscle-burning sets. Reps will go as far as 50 to get them to burn like they are on fire, so when you have thick meaty forearms like Popeye, it's all going to be worth it.

Now that you recognize the muscles that make up your body, their purpose, position and the number of reps needed to strengthen them, let's send you some exercises to help you develop your body.

All exercises should be performed in perfect form because you will be followed by bad form or habits that you start now and will lead to a lack of progress or worse, injury in the future. Many, if not all of the exercises are new for you. And make sure that you use the Bodybuilding.com fitness guide to assist improve your shape.

Workout 1

Close-Grip Barbell Bench Press

  1. Lie behind on a flat bench. Using a tight grip (around shoulder width), raise the bar from the rack and keep it with your arms locked straight above you. Your starting place will be this.
  2. Go down slowly as you breathe in until you feel the bar on your middle chest. Tip: Make sure you hold the elbows tight to the chest at all times as opposed to a standard bench press-to maximize triceps involvement.
  3. Bring the bar back to the starting place after a second pause as you breathe out and use your triceps muscles to move the pole. Lock your arms in the contracted spot, hold for a second, and then begin to gradually descend again. Tip: It will take at least twice as long to descend as it does get up.
  4. Repeat motion for the prescribed number of repetitions.
  5. When done, bring the bar back into the rack.
      Warning: You are encouraged to use a spotter if you are new to this exercise. If there is no spotter available then be careful with the weight used. Beware also of allowing the bar to drift too far forward. You want your middle chest to fall on the counter, and nowhere else.

      Variations: This movement can also be done with an e-z bar using both the inner handle and dumbbells, in which case the hands' palms face each other.

      Cable Rope Overhead Triceps Extension Instructions

      1. Fasten a cord to the pulley machine's bottom pulley.
      2. Using a neutral grip (palms facing each other) to hold the rope in both hands, and raise your arms in your hands directly above your head. Your elbows should be in near proximity to the shoulders, and the arms should be perpendicular to the ceiling with the knuckles. Your starting place will be this.
      3. Slowly lower the rope behind your head while you stationarily hold the upper hand. Inhale this movement as you perform, and pause when your triceps are fully stretched.
      4. Return to the starting position by flexing the triceps while breathing out.
      5. Repeat for the number of repetitions recommended.
            Variations: You could also do this sitting with a back support bench, or use a dumbbell instead of the rope.

            Triceps Pushdown

            1. Fasten a straight or angled bar to a high pulley and grab at shoulder width with an overhand grip (palms facing down).
            2. Standing up straight with a straight torso and a very tiny forward inclination, bring the upper arms close to your body and perpendicular to the floor. The forearms should point as they hold the bar upward to the pulley. This is your starting point.
            3. And use the triceps, bring down the bar until it reaches the front of your thighs, and stretch the arms perpendicular to the floor. The upper arms will still be fixed next to your chest and should switch just the forearms. Exhale as you perform the step.
            4. Bring the bar up gradually to the starting point after a second stay at the agreed spot. Breathe in when you walk in.
            5. Repeat for the number of repetitions recommended.
                  Variants: There are several variants of this movement. For example, you can use an E-Z bar attachment and a V-angled bar which enables the thumb to be higher than the small finger. You can also fasten a rope to the pulley and use a reverse grip on the bar exercises.

                  Barbell Curl

                  1. Stand straight when holding a barbell at a shoulder-width grip with your chest. The palm of the hands will be facing forward and the elbows below the chest. Your starting place will be this.
                  2. Curl the weights forward while holding the upper arms steady, while squeezing the biceps as you breathe out. Tip: Only the forearms can move.
                  3. Continue the movement until you have completely contracted your biceps and the bar is at shoulder level. Keep for a second the contracted position, and pinch the biceps hard.
                  4. Slowly start getting the bar back to its starting position as you breathe in.
                  5. Repeat for the number of repetitions recommended.
                        Variations: You can use a straight bar attachment hooked to a low pulley to execute this movement too. The variation really seems to have a strong contraction at the top of the movement.
                        You may also be using a closer grip for purposes of variety.

                        Dumbbell Alternate Bicep Curl

                        1. Hold (torso upright), each hand holding a dumbbell at the length of its arms. The elbows should be close to the chest, and the hand palms will face the buttocks.
                        2. Curl the right weight while holding the upper arms stationary, as you rotate the hands' palm until they face forward. Begin to contract the biceps at this point as you breathe out until the biceps have been fully contracting and the dumbbells are at shoulder level. Keep for a second the contracted role, as you pinch the biceps. Tip: Only those forearms should be moving.
                        3. Gradually begin to get the dumbbell back to its starting position as you breathe in. Tip: Try to curl your palms back to the starting position (toward your thighs) as you descend.
                        4. Using the left hand to replicate the action. This is equivalent to one repeat.
                        5. Continue to alternate for the recommended amount of repetitions in this manner.
                              Variants: This movement has several potential variations. For starters, you can do the exercise sitting on a bench with or without back support, and you can also do it using both arms simultaneously. You can also do it with a starting position, in which both palms face forward. In this case, you may also alternate the arms, or perform simultaneously. You can also do the workout starting with the two palms of the torso-facing hands and then turning forward as the movement is completed. The palms should face forward at the start of the movement and the small finger for a peak contraction will be higher than the thumb.

                              Standing Biceps Cable Curl

                              1. Stand straight with your head, carrying a cable curl bar fixed to a low pulley. At shoulder width, hold the cable bar and bring the elbows tight to the torso. The palm of the hands (supinated grip) should be face up. Your starting place will be this.
                              2. Curl the weights while holding the upper arms steady, while contracting the biceps as you breathe out. It's only the forearms that should move. Continue the movement until you have completely contracted your biceps and the bar is at shoulder level. Hold the contracted position for a second while the muscle is squeezed.
                              3. Slowly begin to carry the curl bar back to the starting position as you breathe in.
                              4. Repeat for recommended repetitive amount
                              Variation: You can use an E-Z barbell attachment or single handles to execute this movement too.

                              Palms-Down Wrist Curl Over A Bench

                              1. Begin by placing a barbell to one side of a flat bench.
                              2. Kneel down on both knees, so the body faces the flat table.
                              3. Using your arms to grasp the barbell with a firm grip (palms down) and put it up against the flat bench so that your forearms are resting. You should have your wrists dangling over the bottom.
                              4. Start by curling and exhale your wrist upwards.
                              5. Drop your wrists gradually back down to the starting point as you inhale.
                              6. Your forearms should be stable because your wrist is the only movement required for this exercise to take place.
                              7. Repeat for the number of repetitions recommended.
                              Variations: You can also perform this exercise sitting down using your thighs as a resting place for your forearms. You can hang your wrist over your knees and you can perform the same moves as above. You can also use a dumbbell instead of a barbell.

                              Workout 2

                              Bench Dips

                              1. You'll need to place a bench behind your back for that exercise. With the bench perpendicular to your body, and looking away from it, hold on to the bench at its edge with hands completely extended, separated at shoulder width. The legs are stretched forward, bent at the tail and perpendicular to your torso. Your starting place will be this.
                              2. Adjust the body gradually as you inhale by bending at the elbows until you adjust yourself to where the angle between the upper arm and the forearm is slightly smaller than 90 degrees. Tip: Keep the elbows as close to every move as possible. Forearms will always point to the stage.
                              3. Lift yourself back to the starting point using your triceps to pull your body up again.
                              4. Repeat for the number of repetitions recommended.
                                  Variations: To make the exercise more difficult you can put your legs on top of another flat bench in front of you. If that variation also becomes easy, then on top of your lap you can have a partner place board. Make sure the partner will ensure the weights stay there throughout the movement in this case.

                                  Lying Triceps Press

                                  1. Lie on a flat surface with either an e-z bar (my favorite) or a straight bar behind your head on the floor and your feet on the floor.
                                  2. Using a medium overhand (pronated) grip to catch the bar behind you, and lift the bar in front of you at arms length. Tip: The arms should be perpendicular to the floor and the torso. One should tuck in the elbows. It is the starting point.
                                  3. As you breathe in, reduce the weight slowly until the bar touches your forehead lightly while keeping the upper arms and elbows stationary.
                                  4. Use the triceps at that point to bring the weight back to the starting position while you breathe out.
                                  5. Repeat for the number of repetitions recommended.
                                  6. Caution: This is a weight selection exercise that you need to be very careful with. Also, if you suffer from problems with the elbows this exercise may be too harsh on your elbows, so you may need to look for a replacement.
                                        Variations: This exercise has a few variations. You can perform it on a declining bench as opposed to a flat bench. You can also perform it using dumbbells in which case the palms of the hands are facing each other as opposed to facing forward. Also, you can try to do it using a revered grip (palms facing you), but this variation seems to strain my wrists.

                                        Standing One-Arm Dumbbell Triceps Extension


                                        1. To start, stand up, holding a dumbbell in one hand. Your feet will be apart from each other, about shoulder width. Now stretch your arm completely over your head with the dumbbell. Tip: Your small hand finger should face the wall, and your hand palm should face forward. You should have a dumbbell over your head.
                                        2. Your starting place will be this.
                                        3. Holding your upper arm tight to your head (elbows in) and perpendicular to the floor, lower the resistance behind your head in a semi-circular motion until your forearm meets your bicep. Tip: The upper arm will stay steady, and move only the forearm. Breathe in when you walk in.
                                        4. Return to the starting spot by lifting the dumbbell with the triceps. Breathe out as you take this measure.
                                        5. Repeat for the number of repetitions recommended.
                                        6. Turn arms, and do the exercise again.
                                                Variation: This exercise can be done using a rope tied to a low pulley.

                                                Alternate Incline Dumbbell Curl


                                                1. Sit on an incline bench with a dumbbell kept at arm's length in each hand. Tip: Hold the elbows close to the torso. Your starting position should be this.
                                                2. Curl the right weight forward while holding the upper arms stationary, while contracting the biceps as you breathe out. Rotate the hand as you do so so the palm faces up. Start the movement until the biceps are completely contracted and the shoulder-level dumbbells are. Keep for a second the contracted role, as you pinch the biceps. Tip: Only those forearms should be moving.
                                                3. Slowly start to carry the dumbbell back to its starting position as you breathe in.
                                                4. Using the left hand to replicate the action. This is equivalent to one repeat.
                                                5. Continue to alternate for the recommended amount of repetitions in this manner.

                                                    Barbell Curls Lying Against An Incline

                                                    1. Set against an incline table, holding a barbell with your arms and standing in a horizontal line. Your starting place will be this.
                                                    2. Curl the weight up as high as you can when gripping the biceps and holding the upper arms stationary. Breathe out while you are performing this movement portion. Tip: Only those forearms should be moving. Don't swing your arms around.
                                                    3. After a second contraction, when you inhale, gradually return to the starting spot. Tip: Make sure you walk all the way down.
                                                    4. Repeat for the number of repetitions recommended.
                                                        Variations: This exercise can be executed using an E-Z bar or dumbbells.

                                                        Workout 3

                                                        EZ-Bar Curl

                                                        1. Stand straight while holding the wide outer handle of an EZ curl bar. Regardless of the form of the bar, the palms of the hands will be facing forward and slightly bent inward. Hold the elbows close to the chest. Your starting place will be this.
                                                        2. Now, while keeping your upper arms stationary, exhaling, and curling the weights while contracting the biceps forward. Reflect on just keeping the forearms going.
                                                        3. Continue to increase the weight until your biceps are fully contracted and the bar is at the level of your shoulder. Hold for a moment the contracted top position, and squeeze the biceps.
                                                        4. Then inhale and lower the bar slowly back to starting position.
                                                        5. Repeat for the number of repetitions recommended.
                                                              Variations: You may use an E-Z attachment hooked to a low pulley to conduct this movement too. That variation just appears to have a strong contraction at the start of the movement. You might also use a closer grip for purposes of variety.

                                                              Cable Hammer Curls - Rope Attachment

                                                              1. Connect a rope attachment to a low pulley and stand about 12 inches away from it, facing the machine.
                                                              2. Use a neutral (palms-in) grip to grasp the rope and stand upright, keeping the natural back arch and your torso stationary.
                                                              3. Place your elbows by your side, and keep them stationary throughout the movement. Tip: You should only move the forearms; not your upper arms. Your starting place will be this.
                                                              4. Pull your arms up as you exhale until your biceps reach your forearms. Tip: Remember to place your elbows in and upper sides.
                                                              5. After a 1 second contraction in which you pinch your biceps, start gradually moving the weight back to its original location.
                                                              6. Repeat for the recommended amount of repetitions.
                                                                    Variations: You can perform this exercise with dumbbells.

                                                                    Concentration Curls


                                                                    1. Lie on a flat bench between your knees, with one dumbbell in front of you. You should spread your legs on the floor with your knees bent and your feet bent.
                                                                    2. To pick up the dumbbell using your right arm. Place the rear of your upper right arm on top of your right inner thigh. Rotate your hand palm until it faces ahead away from your forearm. Tip: Stretch your neck, and the dumbbell will be above the floor. Your starting place will be this.
                                                                    3. Curl the weights forward while holding the upper arms stationary, while contracting the biceps as you breathe out. It's only the forearms that should move.
                                                                    4. Continue the motion until the biceps are completely contracted and the shoulder-level dumbbells. Tip: Make sure the little finger in your arm is higher than your thumb at the top of the movement. This guarantees a strong retaliation. Keep for a second the contracted role, as you pinch the biceps.
                                                                    5. Slowly start bringing the dumbbells back to their starting position as your breathing in. Caution: Always avoid swinging motions.
                                                                    6. Repeat for the number of repetitions recommended. Then repeat the left-hand arm movement.
                                                                            Variations: This exercise can be done in a standing position with the torso bent forward and the arm in front of you. In this case, there is no leg support for the back of your arm so you will need to make extra effort to ensure that the upper arm is not moving. This version of the exercise is more challenging and is not recommended for people with lower back problems.

                                                                            Dip Machine

                                                                            1. Securely sit in a dip machine, choose the weight and grip the handles firmly.
                                                                            2. Now keep your elbows in at your sides to emphasize the triceps. The elbows are to be bent at an angle of 90 degrees.
                                                                            3. When you contract the triceps stretch your arms back when you exhale. Tip: Concentrate on maintaining a little bend in your arms at the bottom of the movement to maintain tension on the triceps muscle.
                                                                            4. Now let your arms gradually return to starting position while you inhale.
                                                                            5. Repeat for the number of repetitions recommended.
                                                                                  Variations: This exercise can be performed on parallel bars or on a computer with triceps dip assist.

                                                                                  Decline Dumbbell Triceps Extension


                                                                                  1. Ensure your legs at the end of the decline bench and lie down on top of your thighs with one dumbbell on each hand. Your hand palms will face one another.
                                                                                  2. Once you're laying down, move the dumbbells to shoulder width in front of you. The palms of the hands should face each other, and the arms should be perpendicular to the floor and extended completely. Your starting place will be this.
                                                                                  3. As you breathe in and keep the upper arms straight (and the elbows in), gradually bring down the dumbbells by turning your forearms toward you in a semicircular motion until your thumbs are next to your ears. Breathe in as you conduct this aspect of the process.
                                                                                  4. Raise the dumbbells back to their starting position by contracting and exhaling the triceps.
                                                                                  5. Repeat for the number of repetitions recommended.
                                                                                        Variations: This movement can be performed with an e-z bar or barbell. Also, you can perform it on a flat bench.

                                                                                        Workout 4

                                                                                        Cross Body Hammer Curl

                                                                                        1. Stand straight in each hand, with a dumbbell. The hands with the palms facing in will be down at your side.
                                                                                        2. Curl the dumbbell of the right arm up to your left shoulder as you exhale while holding your palms facing in and without twisting your arm. Touch your shoulder to the top of the dumbbell and hold down the contraction for a second.
                                                                                        3. Lower the dumbbell slowly along the same direction as you inhale, and then perform the same left arm movements.
                                                                                        4. Continue to alternate in this fashion until it performs the recommended amount of repetitions for each arm.
                                                                                            Variations: This exercise can also be done between two pulleys, using the end of a rope connection on each arm.

                                                                                            Decline EZ Bar Triceps Extension

                                                                                            1. At the end of the decline, bench secures your legs and slowly lay down on the bench.
                                                                                            2. Using a tight grip (a grip that is slightly wider than shoulder-width), raise the EZ bar from the rack and keep it straight over you with your arms locked and elbows in. They should have arms perpendicular to the floor. Your starting place will be this. Tip: It is best if you have a spotter to help you lift the barbell off the rack to protect your rotator cuff.
                                                                                            3. As you breathe in and keep the upper arms steady, slowly bring down the bar by pushing your forearms towards you in a semicircular motion until you feel the bar touches your forehead slightly. Inhale when you follow this part of the move
                                                                                            4. Raise the bar back to its starting location by contracting and exhaling the triceps.
                                                                                            5. Repeat until you make the recommended amount of repetitions.
                                                                                                  Variations: This movement can be done using a straight bar or dumbbells. Also, you can perform it on a flat bench.

                                                                                                  Low Cable Triceps Extension


                                                                                                  1. Choose the weight and lay face up on a seated row machine's bench which has a rope attached to it. You should point your head toward the attachment.
                                                                                                  2. Keep your palms facing each other (neutral grip) catch the outside of the rope ends.
                                                                                                  3. Place your elbows so they are bent at an angle of 90 degrees and your upper arms are perpendicular to your torso (90-degree angle). Tip: Hold the elbows in and make sure the upper arms point to the roof, while your forearms point over your head towards the pulley. Your starting place will be this.
                                                                                                  4. Extend your lower arms as you breathe out until they are straight and vertical. For the entire movement, the upper arms and elbows remain stationary. It's only the forearms that should move. Contract strong triceps for a second.
                                                                                                  5. Returning to the starting position as you breathe in slowly.
                                                                                                  6. Repeat for the number of repetitions recommended.

                                                                                                          Variations: Using a flat bench and exercise bands, or a low pulley set to the same level as your head, you can perform the same motion.

                                                                                                          Reverse Grip Triceps Pushdown


                                                                                                          1. Begin by establishing a bar attachment on a high-pulley machine (straight or e-z)
                                                                                                          2. Reaching the attachment handle, snatch it at shoulder width with the palms facing up (supinated grip). Use your lats to lower the bar until the arms are fully extended by your sides. Tip: The elbows should be on your hands and apart from each other your feet should be shoulder width. It is the starting point.
                                                                                                          3. Lift the bar attachment up slowly as you inhale so it's aligned with your chest. Just the forearms should move and the elbows / upper arms should still be fixed at your hands.
                                                                                                          4. Then start lowering the cable bar back to the original position, while exhaling and contracting the triceps 
                                                                                                          5. Repeat for the recommended amount of repetitions.

                                                                                                              Variation: Using one arm at a time this exercise can also be performed with one handle. That will allow you to isolate the triceps better. You can self spot yourself with this version by putting your hand over your forearm and adding some pressure to help you do more reps than before.

                                                                                                              Workout 5

                                                                                                              Barbell Curl

                                                                                                              1. Stand straight when holding a barbell at a shoulder-width grip with your chest. The palm of the hands will be facing forward and the elbows below the chest. Your starting place will be this.
                                                                                                              2. Curl the weights forward while holding the upper arms steady, while squeezing the biceps as you breathe out. Tip: Only the forearms can move.
                                                                                                              3. Continue the movement until you have completely contracted your biceps and the bar is at shoulder level. Keep for a second the contracted position, and pinch the biceps hard.
                                                                                                              4. Slowly start getting the bar back to its starting position as you breathe in.
                                                                                                              5. Repeat for the number of repetitions recommended.
                                                                                                              Variations: You can use a straight bar attachment hooked to a low pulley to execute this movement too. The variation really seems to have a strong contraction at the top of the movement. You may also be using a closer grip for purposes of variety.

                                                                                                              Close-Grip Barbell Bench Press

                                                                                                              1. Lie behind on a flat bench. Using a tight grip (around shoulder width), raise the bar from the rack and keep it with your arms locked straight above you. Your starting place will be this.
                                                                                                              2. Go down slowly as you breathe in, until you feel the bar on your middle chest. Tip: Make sure you hold the elbows tight to the chest at all times as opposed to a standard bench press-to maximize triceps involvement.
                                                                                                              3. Bring the bar back to starting place after a second pause as you breathe out and use your triceps muscles to move the pole. Lock your arms in the contracted spot, hold for a second and then begin to gradually descend again. Tip: It will take at least twice as long to descend as it does get up.
                                                                                                              4. Repeat motion for the prescribed number of repetitions.
                                                                                                              5. When done, bring the bar back into the rack.
                                                                                                                  Warning: You are encouraged to use a spotter if you are new to this exercise. If there is no spotter available then be careful with the weight used. Beware also of allowing the bar to drift too far forward. You want your middle chest to fall on the counter, and nowhere else.

                                                                                                                  Variations: This movement can also be done with an e-z bar using both the inner handle and dumbbells, in which case the hands' palms face each other.

                                                                                                                  Alternate Incline Dumbbell Curl

                                                                                                                  1. Sit on an incline bench with a dumbbell kept at arm's length in each hand. Tip: Hold the elbows close to the torso. Your starting position should be this.
                                                                                                                  2. Curl the right weight forward while holding the upper arms stationary, while contracting the biceps as you breathe out. Rotate the hand as you do so so the palm faces up. Start the movement until the biceps are completely contracted and the shoulder-level dumbbells are. Keep for a second the contracted role, as you pinch the biceps. Tip: Only those forearms should be moving.
                                                                                                                  3. Slowly start to carry the dumbbell back to its starting position as you breathe in.
                                                                                                                  4. Using the left hand to replicate the action. This is equivalent to one repeat.
                                                                                                                  5. Continue to alternate for the recommended amount of repetitions in this manner.

                                                                                                                  Lying Triceps Press

                                                                                                                  1. Lie on a flat surface with either an e-z bar (my favorite) or a straight bar behind your head on the floor and your feet on the floor.
                                                                                                                  2. Using a medium overhand (pronated) grip to catch the bar behind you, and lift the bar in front of you at arm's length. Tip: The arms should be perpendicular to the floor and the torso. One should tuck in the elbows. It is the starting point.
                                                                                                                  3. As you breathe in, reduce the weight slowly until the bar touches your forehead lightly while keeping the upper arms and elbows stationary.
                                                                                                                  4. Use the triceps at that point to bring the weight back to the starting position while you breathe out.
                                                                                                                  5. Repeat for the number of repetitions recommended.
                                                                                                                  6. Caution: This is a weight selection exercise that you need to be very careful with. Also, if you suffer from problems with the elbows this exercise may be too harsh on your elbows, so you may need to look for a replacement.
                                                                                                                        Variations: This exercise has a few variations. You can perform it on a declining bench as opposed to a flat bench. You can also perform it using dumbbells in which case the palms of the hands are facing each other as opposed to facing forward. Also, you can try to do it using a revered grip (palms facing you), but this variation seems to strain my wrists.

                                                                                                                        Machine Preacher Curls


                                                                                                                        1. Lay on the Preacher Curl Machine, and choose the weight.
                                                                                                                        2. Place the back of your upper arms (your triceps) on the provided preacher pad, and grab the handles using an underhand grip (facing palms). Tip: Make sure to hold the elbows in when putting your arms on the board. Your starting place will be this.
                                                                                                                        3. Now lift the handles as you exhale and biceps contract. Make sure you keep the contraction at the top of the position for a second. Tip: Only those forearms should be moving. The upper arms should be stable at all times, preferably on the ground.
                                                                                                                        4. Lower the handles as you inhale slowly back to starting position.
                                                                                                                        5. Repeat for the number of repetitions recommended.
                                                                                                                              Variations: To perform this exercise on a preacher's desk, you should use free weights (barbells and dumbbells). Alternatively, the pulley mechanism can also be used in tandem with a bench preacher.

                                                                                                                              Concluding

                                                                                                                              Workouts on 5 killer arm. You now have all the ammo to help you develop your arsenal. I hope that this article answered some of the concerns that you might have had about building your weapons. To develop your body it takes hard work and a good fitness program.

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                                                                                                                              YourFitnessRink - Fitness and Health Matters: Top 5 Blasting Arm Workouts - Guide to Beginners!
                                                                                                                              Top 5 Blasting Arm Workouts - Guide to Beginners!
                                                                                                                              Within the following article we will address forearms, biceps and triceps anatomy, their role, position in the body and some exercises for each part.
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