- And you can tell that I'm lean
because this starts coming out, whatever this is.
And then this is my second armpit
I have one armpit and a second one.
(logo swooshes)
Muscle & Strength, what's up, It's Sadik,.
Today we have a crazy arm workout for you.
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Now what you guys see here
we're doing a dumbbell preacher curl
but we're making the exercise more difficult.
We're not using extreme amounts of our weight.
So what we're doing is focusing on our tempo
which is really slow
and also using full range of motion.
We're trying to go slow
check out the momentum
and really stretch out that bicep.
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I love that you can always spot yourself
in this exercise.
You may not always have a spotter.
And a lot of people,
they don't know how to spot at all
they use too much strength or too little.
This you could actually spot yourself
by grabbing your wrists
applying a couple fingers worth of pressure,
that's what she said and help you
along the way on the way up.
All right, a little bit heavier
this third set.
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Oh, shit.
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Wow!
Now it's hard to tell somebody when they ask
how many sets of reps they should do.
It's hard to give them an answer
but what I always say is
when you increase the rep though...
When you increase the weight,
the repetition should go down.
So we went up by five pounds
so we went from 10 reps to eight reps.
When I go up again, I'll bring it down to six reps.
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All right, guys, next exercise
we're moving to triceps,
we're not done with biceps,
but I'd like to go back
and forth and toggle between the two.
We're gonna do a single arm,
overhead tricep extension.
This exercise I learned from Frank Zane.
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Okay, now we only got 20 pounds
we're warming up.
But what we're focusing on
is controlling the weight
on the way down.
We don't want to come crashing down
with the weight, we could cause injury.
Slow on the way down, explode up.
And you could tell that I'm lean
because this starts coming out, whatever this is.
And then this is my second armpit.
I have one armpit and a second one.
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So I'm not just controlling the weight
on the way down,
I'm controlling it both ways.
That's why you'll see my arm
is getting a little shaky
'cause I'm keeping constant tension the entire time.
Trying to really emphasize getting that stretch
and blood flow into my tricep.
Ooh.
(upbeat music) (grunts)
Another tip that I just realized
when I was doing this exercise,
the weights going heavier,
it's important to stabilize your core.
Yes, you could hold on to something
to stabilize yourself
but let's activate that core
by keeping our abs tight
this way we don't tip
and teeter in the direction.
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When you're first doing these,
you might wanna start off
with 10 or 15 pounds
and then gauge your strength accordingly.
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All right third exercise guys
we going back to the biceps.
We're gonna do the drag curl.
We all heard about the standard barbell curl
where we go forward
but the drag curl is exactly
what it sounds like.
We bring our elbows back
and we drag the bar along our midsection
and back down.
The reason we do this is try
to emphasize the bicep peak.
This is a great movement
to either start or finish your arm day with.
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Now for beginners out there,
there's a few different hand position
I wanna talk about.
Of course we all know
about putting your hands shoulder width,
but when you put your hands close,
we're actually gonna emphasize
and hit a little bit more peak of the bicep.
But, and we put our hands further
we're gonna target more inside of the bicep.
So I like to keep a happy medium
I like to go shoulder width.
So in a top set
we're gonna burn out
doing as many drag curl
as we can maybe eight to 10
and then we're gonna move
into standard barbell curls immediately after
just to push more blood in there.
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Okay let's go to curls.
A little momentum is fine
since we're fatigue.
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All right, that's good.
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We are gonna super set.
Tricep overhead with the plate.
I like the plate
it just gives a different element
to the workout,
keeps things fresh.
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Now the close grip press
is a great way to add overall mass to your arms
'cause let's face it the tricep takes up
so much of the arm itself
and nothing puts on the mass quite like
this exercise for me in particular.
So if you're not doing these close grip presses
you gotta implement them into your routine.
All right, let's talk a little bit
about hand positioning.
When we say close grip,
we're not talking extremely close.
So this is something I would say
is a extremely close.
And this is something
that does not feel comfortable
on the wrists or the elbows.
This would be somewhere too wide
so I wanna be right inside a shoulder,
maybe about half an inch inside shoulder width.
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(fast paced upbeat music)
All right guys
we're having so much fun during
this workout today.
Just having a lot of fun
but this is the fourth
and final bicep exercise.
We're gonna do seated alternating dumbbell curls
super set with a single dumbbell concentration curl.
All right, so shoulder blades are not forward,
our shoulder blades are back, okay.
So retract blades back and down,
keep the elbow back
and contract upwards.
(upbeat music) (grunts)
Okay.
All right, now we're gonna move
into standing single dumbbell concentration curl.
So we're holding it like we'll be holding
a loaf of bread
and we're keeping arms in curling up
with the inside of our palms.
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Okay, whoa.
Burnout movement.
(grunts deeply)
This is the final set, bro.
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It's so hard to believe
I can only do seven reps
of those at the end of that super set.
But listen guys, this was our fast,
effective arm day.
This is all it takes.
If you are using challenging weights,
correct tempo and right range of motion
you're gonna get so much outta this.
If not, you'll be having
to add more exercises, more volume
but give this a try and that's a wrap.
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