#armexercises #arm_workout #arm_workout #bicep_and_tricep #armexercises
9 Best Exercises For Forearms "That BLEW UP My Arms" .
This is the one arm workout that blew up my arms. There's only 9 arm exercises, but it's the science behind them that makes them so effective. Before we dive into exercise first, realize that I was not born with big arms. God blessed me with twigs. I spammed them with bicep curls and tricep pushdowns in every single arm workout for bigger arms, but it didn't get me very far. As soon as I trained smarter and used the correct arm exercises, my arm growth took off. I don’t want you to make the same mistakes I did, so today we’ll use the latest science to create the best arm workout with the best bicep exercises and tricep exercises to blow up your arms. There are only 9 exercises, but proper form is crucial, so pay attention if you want to get bigger arms.
Let’s start with the biceps in our arm workout. A new area of research suggests that for the most growth, you’d want a bicep workout that challenges the biceps the most closer to the bottom when the bicep is fully stretched. There have been similar findings in other muscles like the hamstrings, quads, and as you’ll see later on the triceps as well. This makes me relatively confident in selecting preacher curls as a “top tier” biceps exercise. To potentially get even more growth, try to start the curl with a neutral grip and then turn your wrists in so your palms face up at the top. But I’d only recommend doing it if you’re using an actual preacher curl bench. Second, given the importance of the stretch, your arm should be almost fully extended at the bottom. But this is usually a position that most people have never trained their biceps in.
Alright, so there’s 1 more biceps curl we’ll want to do in the best arm workout to really blow up the arms. This one will help grow the biceps, brachioradialis, and brachialis. Standing hammer curls are the usual go-to for these muscles. But for an even greater benefit, we can perform these on a preacher curl to make it difficult at the beginning of the exercise, when the muscles are more stretched.
Now, let's move onto the triceps workout to get bigger arms. There are 3 heads in the triceps: medial lateral, and long. The long head is the only head that crosses the shoulder joint. So you’ll need special tricep exercises to target it.
* So here are the 9 exercises you should do for bigger arms:
1. Bicep-Curl-Dumblle
2. Drag-Curl
3. Hammer-Curls
4. Incline-Bicep-Curl
5. Concentration-Bicep-Curl
6. Preacher-curl
7. Reverse-Wrist-Curl
8. Bicep-Curl-Barbell
9. Wrist-Curl-Barbell
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