Best Arm Workout Plan

Sun's out, guns out! These are the top 10 biceps exercises Bodybuilding. They may not be the biggest or the strongest muscle group in your body, but your biceps are arguably the best "show" muscles. Functionally, the biceps muscle is pretty straightforward—it flexes the elbow—yet humankind has come a long way since the days of hoisting a club. These days, we don't just want our biceps to work, we want them to represent!

Today, there is a dizzying number of exercises to bring out every vein, bulge, and peak in your biceps muscle, and there are very few people who don't incorporate at least one or two of these into their workout. To see a full array of biceps workouts, you can check out Bodybuilding. But, if you just want to see the top ten biceps exercises as rated by you—our users—and incorporate them into your workout, keep reading!

You rated these curls 1! The incline bench position increases the stretch on the long head of the biceps muscle and also locks your body against the bench so you can't cheat more weight during reps by rocking backward. An added benefit to hammers is that your wrist and elbow are less vulnerable to strain than during reps of other curls. This exercise also stretches the long head of the biceps.

The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps. These are awesome to add into your isolation workout because they truly isolate the biceps muscle! Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. While this decreases recruitment of the long head, it potentially increases biceps thickness and peak by better recruitment of surrounding muscles during your workout.

With your free hand on your off leg to support your body weight, when you hit failure you can switch over to a hammer grip and burn out a few extra reps. A lot of people think the EZ-bar curl is the best all-around addition to your biceps workout.

It engages both the short and long heads of the biceps muscle and for some people it's a lot more comfortable on the joints and forearms than a straight barbell! This is definitely one of the more common ways to hit this muscle group. Taking a wider-than-normal grip will cause you to externally rotate at the shoulder , so your upper arm changes its position, prompting more involvement from the short head of the biceps muscle.

You can overload during your workout by using bands , chains, or a partner for forced reps , which you can't do very well using only a dumbbell. In this movement, you hold a dumbbell in each hand and have a palms-up supinated grip on the way up and a palms-down pronated grip as you lower the weight, so all of your elbow flexors get hit! Some of your elbow flexors act as supinators as well, so rotating the wrist and forearm during the curl instead of at the bottom will load up that function.

The classic. If you did only this movement in your biceps workout, you would still come out ahead. Of course, you can play around with your grip width as in Exercise 5 , which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. A narrower grip will emphasize the long head of the muscle, while a wider grip will emphasize the short head of the muscle.

Also a classic! Dumbbells allow the wrists to move freely, so most people adopt for a slight rotation of the wrist and forearm as they curl, which thickens the muscle group. The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position.

Doing this movement like a concentration curl or preacher curl on a preacher bench will minimize cheating and maximize muscle recruitment during the workout. This is a great way to practice your front double biceps pose as you train. You can do both cables at once, or alternate between arms! For an alternative arm workout, check out this article and video for some sleeve-splitting exercises.

Matt Biss is a training and nutrition specialist. He earned his B. View all articles by this author. Need Help? United States. Incline Dumbbell Hammer Curl. Incline Inner-biceps curl. EZ bar curl. Zottman curl. Regular-Grip Barbell Curl. Dumbbell Biceps Curl. Preacher Hammer Dumbbell Curl. Overhead cable curl. Access our entire library of more than 50 fitness programs.

About the Author. Matt Biss Matt Biss is a training and nutrition specialist. Workout Biceps.

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Nov 09,  · The best way to pack size on your arms is through specialization. Bodybuilder's Arm Workout Flip. 0. Shares. There’s a growing belief in bodybuilding that direct arm training isn’t Author: Jorden Pagel. 6 Critical Arm Training Points. Here are 6 training tips you should use in every arm workout for optimal gains. 1. Do the best exercises first: Do the most effective, high threshold arm muscle building exercises first. No point doing triceps kickbacks before bar dips. Jan 03,  · The most popular bodybuilding message boards! What is the best workout to increase the size of my arms? Ive tried alot of workouts in the past two years and none of them help. So if anyone knows one thats helped you get good results let me know. What the best arm workout?

Before you ask your question, just read this article below. What question am I referring to, you might ask? Well, I am referring to the question I get hundreds of times a week from beginners all over this great world of ours. I don't mind answering these questions at all but I decided it was time for me to put all my knowledge on this subject into one of my articles for Bodybuilding.

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