Now it’s time to focus on sculpting impressive arms by targeting the biceps and the triceps. With this workout, we change the angle of your hands and arms as well as the position of your body to target more muscle fibers. These are effective movements, but pay close attention to the PRO TIPS to perfect your technique. Try compound sets to overload your muscles and increase the intensity or super-set each exercise with a biceps/triceps mix!
Standing Barbell/Cable Bicep Curl (Wide Grip)
Get a barbell or attach a long straight bar to the low attachment of weight stack. Move your hands wider than shoulder-width apart. Keep elbows in at your sides. Slowly curl the bar up to shoulder height and slowly lower back down. PRO TIP: Focus on negative (down) portion and keep constant tension on the biceps and avoid touching legs. Do 3 sets of 10-12 reps.
Standing Cable Bicep Curl (Narrow Grip)
Attach a straight bar or v-bar to the low attachment of weight stack. With under-hand grip, move hands shoulder-width apart or slightly in. Keep elbows in at your sides. Slowly curl arms up and down in front of you. PRO TIP: Focus on the negative (down) portion without moving upper arms. Moving grip closer together will focus more on the outer portion of biceps. Don’t wrap thumb around bar. Do 3 sets of 10-12 reps.
Single Arm Preacher Bench Bicep Curl
Get a dumbbell (DB) and position yourself in front of the bench with under-hand grip as shown. Keep your abs tight and back straight. Slowly curl the DB up until it reaches your shoulder. PRO TIP: Don’t lock your elbow when you straighten your arm to keep constant tension on your bicep. Don’t wrap thumb around DB. Do 3 sets of 10-12 reps.
Standing Triceps Press Down (Knees Against Bench)
Use a wide bar and position your knees against a bench at cables. Keep abs tight and position your hands shoulder-width apart with elbows in at your sides. Push downward and directly in front of you as if you were pushing something away. Squeeze triceps at the end of the range of motion as arms extend. PRO TIP: Rotate your wrists DOWNWARD to focus on the inner head of the triceps. Do 3 sets of 12-15 reps.
Standing Overhead Cable Extension
Attach a bar or rope to the high-pulley cable OR attach to low-pulley cable set mid-height. Keep abs tight and lean forward at the hips about 45-60 degree angle and lunge forward. Keep upper arms stable and extend elbows until arms are straight out in front. PRO TIP: Don’t let your arms flare out to your sides and rotate hands out, pulling rope apart toward end range of motion. Do 3 sets of 10-15.
Standing Wide-Grip or Narrow-Grip Push Down
Attach a long bar or straight bar to high-pulley cable. Keep abs tight and shoulders back. Position hands WIDER than shoulder-width apart or narrow grip; alternate between sets. Pull the bar down and lightly touch top of your legs, pinning elbows in at sides. Slowly reverse the motion. PRO TIP: Try to keep wrists flat throughout the exercise to change the angle of exercise. Do 3 sets of 10-12 reps.
By Jaime Cash with assistance from Mike Nix at Turbo Training Center; photography by Brett Seeley, BrettSeeleyPhoto.com