Here are five exercises to get beautiful arms.
So the key to achieving beautiful arms is lifting weights, and using exercises that
are going to grow and emphasize the different muscles of the arm.
So today we’re going to focus on the front, middle, and rear delts, the biceps, and the
triceps.
We also want to make sure we’re combining good cardiovascular workouts alongside with
weight training.
Using that combination, what that’s going to do is help lean us out, and it’s going
to show all that hard work with our muscle definition.
Here we go.
We have five different exercises.
The first we’re going to start with is the lateral raise.
You’re going to take your dumbbells – however much weight you guys want to use – and when
you do this exercise I want you to think about going thumbs up.
This is going to hit the middle delt.
A lot of times people are going to do what’s called “pour the pitcher” and they’re
going here.
This is bad for your rotator cuffs.
You don’t wan to do that.
you see how my thumbs are pointing down.
We want to think about thumbs up.
So we’re going to get in a good stance.
My feet are wide, my knees are bent, I’m keeping my thumbs up, and I’m reaching here.
So see how I’m keeping my thumbs up?
Really focusing in that middle delt.
So depending on how have you go, if you’re going super heavy we’re going to go lighter
reps.
If you’re going a little bit lighter – you don’t want to go super heavy – you can
go a little more reps with that one.
But try to do three rounds of that.
Next, iso-hold bicep curls.
I love this one because it works balance, too.
One side is going to be holding the dumbbell in an isometric hold.
For these I usually bend one leg because I love working my core when I’m doing this
exercise.
So I’m balancing, holding the dumbbell, and on this side I’m bringing it all the
way down.
Fully up, all the way back down to my knee.
And up.
So I’m getting a full extension, full curl on the other side.
If this guy starts doing that self-correct.
Every now and then when I’m counting and focusing on my curl and notice this guy starting
to slouch I just try to bring it up to a 90 degree angle.
Once again, depending on how much weight you’re holding you can do anywhere from 12 to 15
reps, or fewer.
Once you’re down pop over to the other side.
That side is going to be tired because you just finished.
So this is where it really gets fun.
So we’re doing a full contraction at the top, lowering down, full contraction, take
advantage of that negative, lowering down.
We don’t want to just let it slump down on its own.
Think about that lower, fully engaging at the top.
Next we’re going to do a knee tricep extension, right into a tricep pushup.
We’re going to burn those guys out.
You’re going to be down here.
You’re going to bend over.
We’re going to start with your kick outs.
Elbows right next to my body.
Getting the full extension.
I’m kicking up to the ceiling.
Once again, depending on your weight, maybe 12 to 15 reps.
Once you’re done with that and that guy’s starting to feel the burn you’re going to
drop down.
You’re going to bring this arm underneath yourself and hug your body.
If your legs are straight it’s going to be a little bit easier.
My hand is going to be in front of me, and I’m going to pushup, and touch my shoulder
to the ground.
But my tricep is doing all the work.
To make it tougher I’m going to bend my knees.
Now it’s adding a lot more resistance.
It’s taking a lot more for me to push my body up.
My tricep is so on fire right now.
with these?
Maybe 10 to 12.
Once we finish, obviously, we’re going to go to the other side.
We’re going to do our other side, rotate, and do that pushup.
Three rounds of that.
That tricep is just going to be like ‘No more, please’.
Okay.
Next: front raise.
A lot of times you’ll see people in the gym just doing a front raise.
Which can be fine, but the front delt, we need to remember, is pretty much right here.
So to really hit that muscle on the front raise you want to think about a little bit
of a cross in front of your face.
That’s where we want to pinpoint.
I’m going to hold these here, you’re going to do some raises by crossing gin front of
your face.
You’re just bringing these over, a slight bend in the elbow.
Now we’re really engaging.
Squeezing at the top, even getting a little bit of a hold, really hitting the front of
that shoulder.
12 to 15 reps.
Next we’re going to go into a hammer curl overhead press.
Hammer curl is just a bit of a different way of hitting the biceps.
It hits the head a little bit differently.
We’re just going to start here, we’ll go to our hammer curl, straight to an overhead
press.
Down.
You’re going to bring the weights right to the fronts of your thighs.
Here, press, and down.
So everything is full extension, full range of motion, my abs are engaged.
I’m actually tucking my hips under to protect my back on that overhead press.
I’m not letting my back freely here.
A lot of times you’ll see that.
You don’t want to see that.
I’ll give a little bit of a hip tuck and my abs are tight the whole time, protecting
that back.
And down.
12 to 15 reps, two to three rounds.
Last we’re going to do is a band cable rear fly delt.
We’re going to grab this, we’re going to get down into a squatting position.
My elbow is on my knee.
I’m going to bring this across, in front of me.
I’m here, and I’m focusing on that rear delt.
I’m just bringing it straight over, and up.
Holding at the top.
So we’re really focusing here.
You don’t want to bring it back, behind you.
Keep it, literally, in a straight line in front of you.
Once again, you don’t really need a lot of weight for that little guys back there.
Three sets of 12 to 15 is just going to burn it out.
Okay.
We’ve pretty much hit everything.
Shoulders, biceps, triceps.
If you’re lifting a little heavier, max it out.
Just really burn it.
Go to failure.
If you’re lifting a little bit lighter go as many reps as you possibly can.
Three rounds of everything.
Incorporate that cardio routine with this and those arms are going to pop in no time.
Thanks for joining me today, guys.
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