Has adding muscle mass to your arms become a bit challenging for you? The solution is strengthening your arms focusing on all the muscle groups there together. Primarily, it is biceps and triceps which need to be worked upon in a strategic way to yield the desired result. So if your day is dedicated to your arms, it is good but for building massive triceps and biceps, you need to do it at least twice a week. Of course, why not? Given the fact that arms form the power-holders of your body, they need special attention.
The targeted bicep and tricep exercises improve your overall performance of workouts and does wonders to all the mass-gaining lifting exercises. I have personally experienced that it is equally about building arms’ strength as it is for shredding in particular. Today, I have assembled the right kind of strategic workout for you if you are looking to add more mass and more strength to arms. Follow them as instructed and see your arms blasting with energy, readily helping you with other exercises later.
Before starting, there is a mandatory tip to prepare yourself and your mind for the workout. Bring on good pump-up music, warm up whole of your body with 10 minutes of cardio so that blood flow in your body is uniform. Now, you can start with the exercises given below. Perform them in the order of their listing to gain maximum out of them. It is easy to comprehend and the sets are paired in alternating pattern to work on biceps and triceps one after another.
To establish a strong connection between muscle and mind, you must do 5 rep longer set in the beginning and then carry on to do the given number of sets with standard reps. The crux is to feel the ripple and squeeze or maximum contraction in your biceps and triceps with each exercise gaining momentum one by one. Next important thing is to time your breath as instructed in the workout. Last but not the least, keep yourself hydrated and drink water in between the sets.
It is always advised to do planned, paired and concentrated exercise to build muscles instead of just doing random workouts. It helps your body to adopt and adapt to the workout routine and helps you reach the desired bulk. Now, is the time to put barbell and dumbbells to substantial use!
1. Wide Grip Barbell Curl | 4 Sets X 12-15 Reps | Biceps
Any grip beyond shoulder width is a wide grip on a barbell but 6 inches wider than shoulder grip is average. A wide grip places more emphasis on the short head of the biceps brachii. Stand straight and hold the barbell with comfortable weights with average wide grip, palms facing forward, arms straight down. Exhale and bring the barbell up moving from the elbow, upper arms stationary. Keep curling up till you feel the maximum squeeze, hold for a second and bring the barbell back down, slowly while inhaling.
2. Close Grip Barbell Bench Press | 4 Sets X 12-15 Reps | Triceps
Lie back on a flat bench. Use a close grip, lift a bar from the rack and hold it straight over you with your arms locked. As you breathe in, come down slowly until the bar touches your middle chest. While breathing out, take the bar back up to the starting position. Repeat.
3. Bicep Concentration Curl | 4 Sets X 12-15 Reps | Biceps
Bend down a little from the waist. Knees in a relaxed-bending position as if sitting with a support. This exercise can be performed in a seated position also. Pick the dumbbell with your right arm. Place the back of your right arm on the top of your inner right thigh. Rotate the palm until it faces away from your thigh. While holding the upper arm stationary, curl the weights up, contracting the biceps as you breathe out. Continue bringing up until your biceps are fully contracted and they reach your shoulder level. Bring the dumbbell back to the starting position as you breathe in. Switch arm and repeat the exercise.
4. Seated Dumbbell Tricep Extension | 4 Sets X 12-15 Reps | Triceps
Sit down on a bench with a back support. Grasp a dumbbell with both the hands and hold it overhead at arm’s length. The resistance should be resting in the palm of your hand with your thumbs around it. Palms of the hands should be facing inward. Keeping your upper arms close to your head and perpendicular to the ground, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps while breathing in. Squeeze for a second and bring the dumbbell back up. Breathe out as your do so.
5. Close Grip Barbell Curl | 4 Sets X 12-15 Reps | Biceps
Hold the barbell with a close grip that is palms up and few inches apart only. Stand with torso straight. Curl the bar up in a semicircular motion, keeping the upper arms stationary while breathing out. Keep curling up till the bar is almost touching your shoulders with the maximum squeeze in your biceps. Hold for a second and bring the barbell back to the starting position while breathing in.
6. Bent-Over One-Arm Tricep Extension | 4 Sets X 12-15 Reps | Triceps
With the dumbbell in one hand and palms facing your torso, bend your knees slightly and bring your torso forward by bending at the waist, keeping the back straight almost parallel to the floor. You can mount up your other leg, knee-fold at the bench for support and other hand locked straight down and placed at bench for support. Now, keeping the upper arms stationary, use the triceps to lift weights as you exhale until the forearms are parallel to the floor and whole arm is extended back, this move is also called a kick back. After a second of contraction bring the dumbbells back down to the starting position as you inhale. Switch arm and repeat the exercise.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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