Best Arm Workout FINISHER!
1 Move to KILLER Biceps and Triceps
Could your arms benefit from a boost?
Well I am going to show you today, how you can throw a twist into your arm workout, literally
with this killer combo bicep and tricep exercise.
What's up guys?
Jeff Cavaliere, ATHLEANX.COM
Here we are days away from the Super bowl and it got me to thinking.
I am going to be watching this weekend with a particular interest in the quarterbacks.
And I started to think back to some of the exercises and drills that we used to do with
the my quarterbacks with any of my throwing athletes, my pitchers, to really show them
how involved the core was in any type of throwing motion, because I think when you grasp that,
it allows you to become a much more effective thrower.
Well one of the drills that we used to do relied on simply either a handle on a kempler
machine or I'll show you how you can do it at home even with a band, that has now sort
of evolved into more of an arm building exercise.
But the principles stay the same.
And in fact it is one of the best exercises you can do because it is going to train both
your biceps and your triceps in one move.
And also as you will see it still carry over a lot of that core too.
So here is what we do, we put up a cable up high.
If you are not in a gym again hold one second and I'm going to show you how to do it at
home.
But you basically position yourself away from here.
Now we know the throwing motion.
The throwing motion comes in, in this direction.
Whether you are a football player or whether you are a baseball player, it's just a matter
of the angle of the arm changing a little bit in the direction that the elbow faces.
But the fact of the matter is there is always a lot of rotation and a lot of core involvement
here.
So we are going to base our exercise off of that and then build it now into a more of
a muscle building focus for our arms.
So what we do is position our arm here, and start with a curl.
And you are going to curl in here and rotate, this is where the core really kicks in.
Rotate and then drive the elbow forward.
At this point when you are facing forward now it becomes a tricep extension.
Ok, what is real cool about this is we also get eccentric tricep contraction here and
then eccentric bicep contraction in here.
So we go concentric curl, rotate, concentric triceps, all the while we are working our
core, back, eccentrically here, eccentrically.
So it looks just like that.
We drive it forward back and back.
Drive it forward, back and back.
So again working both sides of the arm in one single exercise.
Now I mentioned how we can do it at home easy.
All you have got to do is take a resistance band, hook it around anything sturdy.
In this case it is a squat rack, but you don't need that, you can do it around any support
beam or anything in your house.
Do the same thing, Step out again in sort of this position here,if I was a pitcher,
this is center field behind me this is the catcher down here.
Get it in here, curl, do the rotation again same principle, rotate as you drive your elbow
forward and then do your tricep extension, same thing back slow here and back slow, here
and then back.
The key is that you have got tension in both directions.
And obviously you are working both your biceps and triceps in the same exercise.
Guys, sometimes we have to look to other areas.
I always say at AthleanX you have to look into the field of athletes all the time because
if you want to build muscle and look like an athlete then you have to start training
like an athlete .
And a lot of moves that these guys do and that you will be watching on Sunday will correlate
extremely well to what you will do here in the weight room.
And especially if you apply some principles and some muscle science to them, you will
be amazed at what you can accomplish.
Guys if you haven't already ,see what real muscle science does for you by becoming a
member of Team Athlean and getting the AthleanX training system.
I promise you in the next 90 days, you are going to experience a transformation that
you really haven't felt before, because I will show you ways that you can apply things
just like this, to create all new responses by your body in that 90 day period.
In the meantime, I will see you guys over at AthleanX.com.
And I hope you enjoy the game, last year I was wrong, this year I am rooting for the
Niners, I probably just put the curse on them.
But we will see, got my fingers crossed.
Now I will see you guys back here in seven days.
Leave your comment if you try this one.