BEST ARM EXERCISES
Arms, Bigger Arms, Big biceps and big triceps, most of guys give them more importance. It’s good to have muscular arms. But are your doing enough good to gain inches? Do you know ‘Best Arm Exercises‘? Here I have best arm workouts for you. These best arms exercises are enough good to gives your arms more pumps and can help you to gain few more inches if you do them properly.
But keep in mind that only workout is not enough to gain size, your diet is really matters. So take healthy diet and work on your arms. Here is Best 5 Arms Exercises.
1. Dumbbell CURL
First exercise of your Best Arm Exercises is dumbbell curl. This is well known exercise and easy to do. Dumbbell curl is best free weight exercises for biceps. Emphasize the full length of the muscle.
HOW TO : Stand or sit on a low back bench. Hold a dumbbell on each hand at your sides. Keep your chest up and curl one dumbbell toward the same-side shoulder, squeeze your biceps hard at the top, then lower to the start. Repeat with the other arm. Keep it slow when lowering down the weight.
2. E-Z BARBELL CURL
#2 exercise of best arm exercises is E-Z Barbell Curl. This exercise puts most effort on your outer peak of bicep. This exercise offers sheer primal power, the chance to lift a profound amount of weight, putting the both biceps under maximal tension.
HOW TO : Stand holding a E-Z barbell with a shoulder width underhand grip, arms extended. Keep your core tight, chest up and head straight as you contract your biceps to curl the bar to your upper chest, keeping your elbows stitched to your sides throughout. Squeeze your biceps and pause for a second at the top. Then slowly return the weight to starting position. You can also use straight bar instead of E-Z bar.
3. DUMBBELL TRICEPS EXTENSION
Next is dumbbell tricep extensions. This exercise is one the best arm exercises. As it’s name shows, this exercise is for triceps. This exercise places a great deal of emphasis on the triceps equally.
HOW TO : Stand and sit on a low-back bench. I prefer seated triceps extensions over standing extension. Because in seated extensions you get back support. Choose an appropriate dumbbell weight and hold it with both hands. Raise the weight up and behind the head. While holding the dumbbell, carefully lower it behind your head. Lower the weight behind your head so that it is even with the lower part of the back of your head. Raise the dumbbell back overhead so that arms are fully extended and repeat.
4. SKULL CRUSHER
Do you know what is skull crusher? Well it’s an exercise not any skull crusher machine or something like that. You can count this exercise in one of the best arm exercises. You need an E-Z bar to perform this exercise.
HOW TO : Lay on a flat bench while feet flat on the ground. Grasp a E-Z bar as seen in the pic above. Fully extend your arms over your face. Then slowly down the bar towards your forehead using your elbow. Don’t let the bar touch your forehead or crush your skull. Then raise up the bar to starting position and repeat.
5. TRICEP PUSHDOWNS
Next is tricep pushdowns. This is your last exercise of best arm exercises and best arm workouts. This exercise is well known and easy to do. You just need is a machine and a bar.
HOW TO : Set the position in machine upper than your height. Get a bar and hook in the cable. Set the plate weights. Pull the weight with the bar, it’s important to keep your upper arms locked at your sides while keeping your back straight. If you release your arms, twist or bend your back you’ll start using your shoulders and back to take the brunt of the weight, giving little gain to your triceps. So use your elbow only not your shoulders. Now slowly let the weight and bar to it’s previous position and repeat.
- EXERCISE #1 : DUMBBELL TRICEP EXTENSIONS
- EXERCISE #2 : DUMBBELL CURL
- EXERCISE #3 : TRICEP PUSHDOWNS
- EXERCISE #4 : E-Z BARBELL CURL
- EXERCISE #5 : SKULL CRUSHER
PERFORM 3 SETS OF 6-8 REPS OF EACH FOR BEGINNERS AND 3-4 SETS OF 10-12 REPS OF EACH FOR INTERMEDIATE AND ADVANCED.
These are “Best Arm Exercises” and “Best Arm Workouts“.
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