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This is my first article on Vocal, and at first I wasn't sure what to write about, however I chose something that could both interest, and inform everyone. Fitness.
While it's still the beginning of 2018, many of you reading this maybe be newbies to the fitness world, and many of you just may be looking for a fresh arm day workout. Hopefully this can help.
So today, I will write out my favorite arm workout for you guys. Now, there are many other arm workouts that I do, this one is just my favorite. It's important not to do the same workout every time so that you can challenge your muscles. The number of sets/reps that you do is ultimately up to you and what feels comfortable, however, the main goal here is to work the muscle to exhaustion. Try not to go too heavy or too light with the weight. While you need to be challenging the muscle, you don't want to hurt yourself. Always focus on correct form, remember to breathe, and drink water!
Standing Alternating Dumbbell Curls 4 Sets/12-15 Reps (Each Arm)
Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward.
Tricep Cable Push Downs (with Straight Bar) 4 Sets/12-15 Reps
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
Seated Double-Arm Incline Dumbbell Curls 4 Sets/12-15 Reps
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
One-Arm Tricep Extensions (with Rope) 4 Sets/12-15 Reps
Grasp a rope attached to the high-cable pulley. You should be standing directly in front of the weight stack. Now pull the rope down so that your upper arm and elbow are locked in to the side of your body. You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position. As you contract the triceps, move the rope attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
Close Grip Cable Pull 4 Sets/12-15 Reps
Grab the close grip handles and attach to the cable. Grasp the handles with an underhand grip. Start low on the ground, pull straight up to chest using forearms only, squeeze at top of movement. This gives me a great bicep pump.
Dumbbell Tricep Extension OR Tricep Kickbacks 4 Sets/12-15 Reps
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Forearm Curls (with Straight Bar) 4 Sets/12-15 Reps
Grip a straight bar with a shoulder width overhand grip. Stand straight up with your back flat and head up. Keep your elbows tucked into your sides, curl the bar up towards the top of your chest. Pause for a second to fully contract the forearms, then slowly lower the barbell back down.
Undergrip Forearm Extension (with Straight Bar) 4 Sets/12-15 Reps
Grip a straight bar with an underhand grip, do the opposite of the last exercise, so that you are pulling the bar down to your waist instead of pulling up.
I like to finish the workout with either another few sets of Alternating Dumbbell Curls until failure OR another bicep workout of choice. I then get on the Stair Climber and go a few flights before stretching and doing some abs. Make sure you take some protein!
If you like this article, or have questions, you can always reach out to me.
Thanks for reading!