Shape your arms with this great combo
To achieve a balanced and impressive physical aesthetic, having sculpted and toned arms is crucial. I get asked regularly how to get shapely arms (particularly upper arms, which many people tend to reduce to the biceps and triceps) and how to get them fast.
One of the keys to building great arms is to master the correct techniques when exercising and to select the most effective exercises that can be grouped into a combo routine for a regular workout.
Below is such a combo of these exercises which together (and in association with other arm exercises) can deliver the shapely and contoured arms so crucial to creating an impressive physical aesthetic.
And now, on with those exercises!
Reverse dumbbell curl
The primary muscles targeted during the reverse curl are the biceps brachii and brachialis.
Adding this exercise to your workout can also increase your ability to lift heavier weights during standard biceps curls and correct muscle imbalance between flexor and extensor muscles.
Step by step:
Hammer dumbbell curl
The hammer curl works the biceps brachii, which are easily visible on the front of the body. Within the body, the biceps brachii is an elbow flexor, meaning it is responsible for the bending movement at the elbow. It also helps to rotate (supinate) the forearm.
The hammer curl is a great way to build stronger biceps muscles and provide greater definition and increased strength. Including it in your exercise programme may also help increase wrist stability and improve grip strength.
Step by step:
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Barbell curl
The barbell curl is a free weights exercise that primarily targets the biceps.
It is generally considered an exercise for those with a beginner level of physical fitness and exercise experience, though it can also be undertaken by anyone exercising their arms.
The first principle of this exercise is in choosing a barbell weight that can be lifted effectively to master the technique and learn the exercise.
Step by step:
Narrow grip push up
If you are looking for a way to tone your arms and strengthen your upper body, then close grip push-ups can be a great exercise for you. Not only do they target your chest muscles, but they also work out your arms, shoulders, and back as well.
Similar to wide grip push-ups, close grip push-ups are performed by assuming a plank position with your wrists underneath your shoulders and your fingers pointing forward. This close grip push-up puts more pressure on the biceps, triceps, and chest.
While both variations use the same muscles, they activate different muscle responses.
Because of this, the close-grip push-up is commonly considered the more strenuous push-up variation. When undertaken correctly with good form, close grip push-ups can help sculpt your arms in good time!
Step by step:
As always with such combos, if you have any queries about these exercises (or indeed, other related combos) feel free to contact me directly .
Julien