Developing a set of shirt-tearing guns requires a multifaceted training regimen, proper diet and adequate recovery time. All of the muscles of the arms must be trained proportionately to maintain balance of size and strength, and exercise variations must be used to target the various heads of each muscle. Hammer curls target the long head of the biceps along with the brachialis, while preacher curls target the short head. Overhead triceps extensions develop the long head of the triceps, while lying triceps extensions develop the lateral head. Furthermore, advanced techniques should be utilized: negatives allow you to bear the tension of weight loads you could not normally control, while peak contractions will allow you to extract the most out of every pump-inducing repetition.
Standing Barbell Curls
Step 1
Load an appropriate amount of weight onto a barbell, and secure the weight. Stand with your feet shoulder-width apart, holding the barbell in front of your upper thighs, and with your palms facing forward.
Step 2
Engage your core, pull your shoulders back and down, and press the medial sides of your elbows into your lats. Maintain this position throughout the exercise.
Step 3
Exhale, and bend your elbows, raising the barbell with control upward toward your collarbones.
Step 4
Pause just before your forearms are parallel to the floor, and squeeze the biceps for maximum contraction. Then, slowly lower the barbell to the starting position. Repeat for four sets of eight to 12 repetitions.
Incline Dumbbell Hammer Curls
Step 1
Sit on the seat of an incline bench with a dumbbell on the floor beside each foot. Grasp each dumbbell and sit back so that your back rests against the pad of the bench. Let your arms hang straight down with your palms facing inward.
Step 2
Exhale, and bend your left elbow raising the dumbbell in that hand toward the front of your left shoulder. Keep your upper arm perpendicular to the floor and your palm facing inward.
Step 3
Pause when your elbow is fully flexed, and actively contract the biceps. Slowly lower the dumbbell to the starting position. Repeat with your right arm. Perform four sets of eight to 12 repetitions with each arm.
Dumbbell Preacher Curl Negatives
Step 1
Sit on the seat of a preacher curl bench with your chest against the pad, and the upper part of your left arm resting over the pad. Have your spotter hand you a dumbbell slightly heavier than you can curl. Grasp the dumbbell in your left hand, supporting the weight by keeping your left forearm perpendicular to the floor. Use your right hand for additional support.
Step 2
Engage your core, and release the weight with your right hand, bearing the entire weight of the dumbbell with your left arm.
Step 3
Extend your left arm, lowering the weight toward the floor as slowly as possible. When your left arm is straight, have your spotter help you raise the dumbbell to the starting position. Repeat for four sets of four to six repetitions for each arm.
Lying Triceps Extensions
Step 1
Load an appropriate amount of weight onto an EZ curl bar, and secure the weight. Lie on a flat bench while holding the bar close to the chest, with palms facing outward and approximately six inches apart.
Step 2
Slowly press the weight upward until your arms are straight and the bar is directly above your eyes. This is the starting position.
Step 3
Engage your core and inhale. Bend your elbows, lowering the bar toward the bridge of your nose, pausing when the bar is approximately 1 inch above your face. Keep your elbows pointing straight up throughout the movement.
Step 4
Exhale and straighten your arms, raising the bar to the starting position. Focus on contracting the triceps at the top of the lift. Repeat for four sets of eight to 12 repetitions.
Overhead Triceps Extensions
Step 1
Stand with your feet shoulder-width apart, holding the handle of a dumbbell with both hands. Press the dumbbell toward the ceiling above your head. This is the starting position.
Step 2
Engage your core, inhale, and slowly flex your elbows, lowering the dumbbell behind your head. Keep your elbows pointed toward the ceiling throughout the entire exercise.
Step 3
Exhale and straighten your arms, returning the dumbbell to the starting position. Actively contract the triceps at the top of the lift. Repeat for four sets of eight to 12 repetitions.
Dumbbell Wrist Curls
Step 1
Kneel down and rest your forearms across a bench while holding a dumbbell in each hand. Your palms should be facing the ceiling.
Step 2
Inhale and extend your wrists, lowering the dumbbells toward the floor.
Step 3
Exhale, and flex your wrists, raising the dumbbells, curling your wrists toward your elbows. Squeeze the flexors at the top of the lift to ensure maximum contraction. Repeat for four sets of eight to 12 repetitions.
Tips and Warnings
- Always perform the eccentric portion of every exercise slowly to maximize the negative aspects of the lifts. Exercise is only one of three factors when developing your arms. You also need to ingest enough high-quality calories to fuel muscle growth, and you need to allow your body adequate recovery time between workouts.
- Do not use momentum to assist you when performing any exercise. Always consult a licensed physician before beginning any exercise program.
Things You'll Need
- Barbell
- Weight discs
- Preacher curl machine
- Dumbbells
- Adjustable bench
References
- Bodybuilding.com; A Primer On Eccentric Repetitions A.K.A. Negatives; Charles Ridgely
- "Muscle and Fitness"; Reach Your Peak; Arnold Schwarzenegger
- American Council on Exercise: Standing Barbell Curls
- Bodybuilding.com: Alternate Hammer Curl
- Bodybuilding.com: One Arm Dumbbell Preacher Curl
- American Council on Exercise: Lying Barbell Triceps Extension
- Bodybuilding.com: Standing Dumbbell Triceps Extension
- American Council on Exercise: Dumbbell Wrist Curl — Flexion
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