Building strong, defined arms is a common fitness aim for numerous. To achieve this, a well- rounded exercise routine that targets all the major muscles in the arms is essential. authentic particular coach Jake Dickson has curated a list of 11 exercises that are perfect for an effective arm day. Then’s an in- depth look at each exercise, how to perform them, and their benefits.
1. Hammer Curl
Muscles Worked : Brachialis and brachioradialis
How to Perform :
Stand with your bases shoulder- range piecemeal, holding a brace of dumbbells with your palms facing your torso. Coil the weights while keeping your upper arms stationary. Pause at the top, also slow lower the weights.
Benefits:
Hammer curls are excellent for adding thickness to the arms and perfecting grip strength.
2. Incline Dumbbell Curl
Muscles Worked: Biceps
How to Perform:
Sit on an grade bench set at a 45- degree angle, holding a pair of dumbbells at arm’s length. Curl the weights while keeping your upper arms still. Pause at the top, also lower the weights back to the starting position.
Benefits:
This exercise provides a higher range of motion, adding the stretch and challenge to the biceps.
3. Bayesian Cable Curl
Muscles Worked: Biceps
How to Perform:
Set up a string machine with the pulley at the smallest position. Hold the handle with an underhand grip and step forward to produce pressure. Curl the handle towards your shoulder, keeping your elbow fixed.
Benefits
The constant pressure from the string provides a unique challenge, enhancing muscle growth.
4. Preacher Curl
Muscles Worked: Biceps
How to Perform
Sit on a dominie bench with your upper arms resting on the pad. Hold an EZ bar with an underhand grip. Coil the bar towards your shoulders, pause, and also slowly lower it.
Benefits:
This exercise isolates the biceps and ensures strict form, maximizing muscle engagement.
5. Cheat Curl
Muscles Worked: Biceps
How to Perform:
Use a heavier weight than usual. Start with a slight hip thrust to initiate the curl, also slowly lower the weight back down.
Benefits:
By incorporating a bit of boost, you can lift heavier weights, which can help make further muscle during the eccentric phase.
6. Cable Triceps Pressdown
Muscles Worked: Triceps.
How to Perform:
Attach a straight or angled bar to a high pulley. Stand with your bases shoulder- range apart and grab the bar with an overhand grip. Press the bar down until your arms are completely extended, also return to the starting position.
Benefits:
This exercise allows for smooth pressure throughout the movement, effectively targeting the triceps.
7. Cable Overhead Extension
Muscles Worked: Triceps.
How to Perform:
Attach a rope to the low pulley of a string machine. Face down from the machine and grab the rope with both hands. Extend your arms above, keeping your elbows near to your head, also return to the starting position.
Benefits:
This targets the long head of the triceps, enhancing overall arm size.
8. EZ- Bar Skull Crusher
Muscles Worked: Triceps
How to Perform:
Lie on a flat bench holding an EZ bar with a close grip. Extend your arms above you. Lower the bar towards your forepart by bending your elbows, also extend back to the starting position.
Benefits:
This exercise minimizes common stress while effectively working the triceps.
9. Barbell Wrist Curl
Muscles Worked: Forearms
How to Perform:
Sit on a bench with your forearms resting on your shanks, holding a barbell with an underhand grip. Curl your wrists towards your body, also lower them back down.
Benefits:
Strengthens the forearm muscles, perfecting grip strength.
10. Dumbbell Wrist Extension
Muscles Worked: Forearms
How to Perform:
Sit on a bench with your forearms resting on your shanks, holding a dumbbell with an overhand grip. Extend your wrists overhead, also return to the starting position.
Benefits:
Works the lower muscles in the forearms, enhancing overall strength and endurance.
11. Plate Pinch
Muscles Worked : Forearms, fingers, and grip strength.
How to Perform:
Hold a pair of weight plates together with smooth sides out, pinching them between your fingers. Hold for as long as possible.
Benefits
This exercise significantly improves grip and finger strength, which is crucial for overall arm training.
Incorporating these exercises into your drill routine can help you make stronger, more defined arms. Each exercise targets specific muscles, ensuring a comprehensive arm drill. By varying your exercises and focusing on both the biceps and triceps, you can achieve better muscle balance and growth.
