6 advanced exercises to take your arms to the next level
6 advanced exercises to take your arms to the next level
There is a common expression used in all aspects of life – “Keep it simple”. However, another common phrase is “Diversity is the spice of life.”
When it comes to training, it’s no different. Simple movements can always be effective, but there are times when a change may be necessary to initiate progress and development. One of the most common areas that people want to improve are the arms.
Whether you want to add size or develop shape, these advanced movements will help you maximize your arm building potential. If you have been playing barbell for a while and are tired of doing the same old moves, keep reading because we have a program made just for you.
If you’re a beginner, there are many great programs available here at M&S to help you achieve those foundational gains, but learning proper form and knowing how to train the muscles is a must to perform these movements. Give yourself time to learn basic exercises and get familiar with proper form. Then go back and give that command.
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What do you know about these exercises?
I do not want to make it clear that performing these movements is very difficult. They really aren’t. But knowing how you feel is a must. That’s why these exercises are considered part of the “Advanced” program. You must learn to take your time, do not push the limits with weight, and make the most of each repetition you do.
These aren’t exercises that necessarily have to be done in giant sets or giant sets either. Focusing on quality contractions, isolating the muscles to the best of your ability, and being patient are all components of this type of program.
Finally, don’t go for a max of one rep on these lifts. The stern curl has been known as the “fourth powerlifting” because there are competitions for it. Other than that, none of these movements are intended for single repetition strength. A moderate weight at higher repetitions is what helps you stretch the tape measure.
Related: Bench Pressure Calculator: Calculate 1 REP MAX (1RM)
1. Press the reverse seat
This is similar to the basic bench press, except that your hands are holding the bar with the opposite handle. Your palm should be facing you. Doing so keeps the chest out of motion and reduces shoulder injury as well.
Do not do this movement without a spotter. It is necessary to have a spotter to help you break the bar correctly so that you can perform the repetitions correctly. Unscrewing a rod with a reverse grip will be more difficult than with a traditional grip.
Lie on the bench and place your hands on the crossbar using an underhand grip slightly wider than your shoulders. Place your feet flat on the floor and make sure your shoulders are flat on the bench. After the observer helps you undo the tape, hold it across your chest at arms length. Lower the bar down until it touches your chest. Try to keep your elbows folded while you do this. Pause the bar on your chest on contact.
Using the force on the triceps, press the bar back until your arms are locked at the top. This is one representative. Do the required repetitions in the same way. Ask the moderator to help you with the tape rack at the end of your group.
2. Extension of the triceps muscle with dumbbells across the body
You may know this as the dumbbell pressure. The only difference is that you will perform them side by side. This helps isolate each arm better than if you were to perform them both because you are only focusing on the work side.
While lying on the bench, press one dumbbell up at arms length as you would a one-arm bench press. When bent at the elbow, lower the weight down until it touches the chest on the other side of your body. If the weight is in your right hand, it should touch your left chest and vice versa.
Keeping your arm still, extend the arm and raise the weight back to the starting position. This is one representative. Do the required repetitions in the same way. When you’re done, switch sides and repeat.
3. Single arm rope squeeze
The only difference between this and the single-arm cable triceps extension is that you use a rope instead of the traditional straight handle. The rope allows you to twist the wrist and get a greater contraction than a regular grip.
Using a cable instead of dumbbells provides tension throughout the entire movement, making the triceps work harder. Since this is the last movement in this area, make the most of it.
When you do this, the only part of the body that has to move is the arm when the elbow is bent and straightened. If you have to shed weight to start, you’re using too much. Hold the contraction at the bottom for a couple of times before allowing the clamped weight to return toward the stack.
4. Strictly wrap the EZ rod against the wall
If you follow CT Fletcher, you know what that is. Yes, it’s a basic crimp of the EZ bar, but being against the wall prevents you from using the momentum. The biceps are on their own, and you won’t be able to use the same weight you would on the regular version.
Why EZ-Bar instead of a barbell? Using the curves in the EZ Band will make it easier on your wrists and elbows. If iron is all you have, you can use it.
When you bend, lift the bar up until you start to lose tension. Do not wrap the tape all the way up to your shoulders. This will ensure that the biceps are working from start to finish.
5. Dumbbell Hammer Preacher Curl
The difference between the normal preacher curl and the hammer version is that the forearms and lower biceps will work more with the hammer grip. You can do this with both arms at once, but here’s a better way to do it.
Sit on the bench or seat aside and lean one arm over the preacher’s pillow with the weight in your hand. This provides more stretch and also reduces the likelihood that you will use momentum.
Do not lift weight or let it fall. This is an easy way to get hurt. Control the weight, don’t let it control you.
6. Zutmann Curl
This is popular as a warm-up exercise, but is very effective as a final exercise. After the first two moves, you may have to reduce the weight you’re using, but it’s worth it. You can do this sitting or standing.
As you roll the weight up, squeeze the biceps for a moment before turning the dumbbells back to the palm rest position. Do not let the elbows go behind the body. This is not pull curl. Try to keep your shoulders still, too.
Sample of advanced arm exercises
We perform this exercise once a week on his special day for eight weeks. You should approach failure within the recommended repetition range in the final set. Start with a weight that will allow you to know the correct execution of each movement. Once you feel comfortable, start focusing on increasing the weight you are working on. Rest 90 seconds between sets for all exercises.
|Press on the reverse seat||3-4||8-10|
|The triceps extension exercise with dumbbells across the body||3-4||8-10|
|Single arm rope compression||3-4||8-10|
|Hard wrap EZ tape on the wall||3-4||8-10|
|Dumbbell Hammer Preacher Curl||3-4||8-10|