Basic Arm Workout
Next post of the workout series, this time it is a basic arm workout. Our arms are broken up into 5 main muscles:- Biceps
- Triceps
- Deltoids
- Flexors
- Extensors
The muscles that we are going to cover are the biceps and the triceps due to the fact that throughout each of these workouts, the deltoids, flexors and extensors are partially worked when doing each of the following exercises.
The workout is going to consist of 2 main exercises, 1 focusing on the biceps and 1 on the triceps. There will then be a number of accessory exercises to really burn those muscles.
Main Exercise 1 Barbell Curl - 3 sets of 10 reps - Pictures below (not me)
Start off with a low weight if you are not used to this exercise so that you get the form correct. Ensure that you do not swing the weight and try to keep your elbows in the same place as you do the exercise to ensure that you are only using your biceps and not any other muscles.
Main Exercise 2
Start off with a low weight if you are not used to this exercise as it can be hard to perfect your form. You can do this exercise either as shown above or leaning on a bench for support. Make sure you keep your elbow steady as you extend back the way to really target those triceps.
Accessory Exercise 1
Hammer Curls - 3 sets of 10 reps - Pictures below (not me)
This is a great exercise for both your biceps and your forearms. Since you curls with your palms facing you, it uses your forearms as well as your biceps to lift the weight. As shown above, keep your elbow in the one spot and do not swing the weight up. If it is too heavy and you cannot do it properly, then lower the weight until you are used to it.
Accessory Exercise 2
Dips - 3 sets of 10 reps - Pictures below (not me)
This exercise is great for all of your muscles in your arms as well as your chest. You can do this on an assisted machine if you are not used to lifting your own bodyweight. Make sure you only use your arms to move up and down and drop till your elbows are in line with your shoulders, any lower and you risk injury.
With the exercises listed you should see results in a matter of weeks, increasing the amount you can lift and becoming stronger. Stay tuned for more.
Source: www.bodybuilding.com
0 comments: