For my first post about specific body parts and exercises, I thought I would start with what men want the most… big, muscular arms. I’m talking bulging biceps, defined triceps and some nice veiny forearms.
There are some exercises I feel work very well, and some that are rubbish! I will show you 5 simple movements to make the most out of your work-out and get your arms pumped.
We will start with Dumbbell Hammer Curls:
Hold the Dumbbells straight down by your sides. Keep your shoulders back with your chest pushed out and your elbows in tight to your body.
For 8-10 reps, bring the weights up so your arms are at a 90 degree angle and then back down to the starting position with control and lowering slowly. Each rep should last between 2 – 3 seconds depending on the weight
Secondly, staying in the same position, you want to supinate your hands so that they are facing forwards. (supinate means to turn your hand so the palm is facing upwards) Again, 8-10 reps, each taking 2 – 3 seconds, bringing the weight down slowly.
In my photograph below, I am curling both weights together, however you can curl alternate arms each time.
Time for our first body weight exercise, Tricep Dips.
Using parallel bars or grip rings, keeping your chest up, bend your elbows and lower your body until your shoulders are just below your elbows. Then, press back up powerfully to complete the movement. You should aim for 8-10 reps with each rep being 2 – 3 seconds each.
Most gyms have an assisted dip and pull up machine, this works by providing counterweight upward pressure during the lift. Essentially making you lighter!
We’re going to stick with triceps and move on to Cable Pull Downs.
Firstly, your shoulders should be kept back and chest pushed out with your elbows close to your body. The starting position should be with your arms at a 90 degree angle, pull the bar down until your arms are fully extended and your triceps are squeezed at the bottom. Slowly bring the bar back to the start position for 8-10 reps, each rep lasting 2 – 3 seconds.
The last exercise is the most difficult movement (for me at least!) Say hello to Skull Crushers.
For this exercise I am using the EZ Bar as the grip is perfect for this movement. Your hands should be in line with your shoulders. Keeping your elbows in, lower the bar until it is just above your forehead and then extend back out completing the movement. You should aim for 8-10 reps, 2 – 3 seconds for each rep.
There you have it! Five easy exercises that are great for building muscle on your biceps and triceps. You don’t need to use massive weights. Making sure you have the correct form is important to target the correct muscles.
Thanks for reading! In my next post I will discuss diet and body fat loss.