Bigger arms are something that most guys aspire to have when it comes to their training goals. Sometimes results can get stagnant and it can get frustrating so you’ll need to keep throwing in some new exercises and routines to shock the muscles into new growth.
1. EZ-BAR CURL
You can start the workout with a barbell movement for biceps. EZ-Bar curls allow you to move one heavy object with the force of both arms. The angle in the bar makes it more comfortable for the wrists and elbows. Don’t try to stay rigid, but don’t swing and jerk either.
2. ROPE CURL
The cable allows you to maintain tension throughout the entire range of motion with each rep. The rope allows you to either turn the wrists up as you curl to emphasize that contraction at the top of the movement or keep the hand position or work it like a hammer curl. The latter in this workout will hit the brachialis.
3. SEATED ALTERNATING DUMBBELL CURL
This is a great one for working on the peak of the biceps. Being seated makes it more difficult to cheat and generate momentum, so the biceps have no backup. If possible, you should also be seated on a bench with a back, which can also help focus more on using the arms. Alternating gives each arm a chance to stretch while the other is working. Perform the same reps with each arm.
4. CABLE TRICEPS EXTENSION
These are also known as pressdowns. Starting with a movement like this allows you to warm up your elbows as well as the triceps before moving on to more challenging movements. You could also use a rope or angled bar.
5. OVERHEAD ROPE EXTENSION
Doing an overhead movement shifts the focus to the long head of the triceps. You can use a rope on this cable exercise so you can turn the handles out and hit the other two heads effectively as well. You can also allow the rope to go behind for a greater stretch. Flying through these won’t help you. Take your time.
6. SEATED PRESSDOWN/DIP MACHINE
You can pick the name that you want, but make sure you finish the session with this. You should stop briefly when the arms are straight. This helps maximize the contraction so it completely tires the muscles out at the end. This is the final movement so leave it all on the gym floor.