7 Advanced Exercises to Take Your Arms to the Next Level

There are many reasons why arm exercises are important. For one, they can help you tone your arms and improve your appearance. Additionally, arm exercises can help you strengthen your arms and prevent injuries. Finally, arm exercises can help you improve your overall fitness level. All these benefits make arm exercises an essential part of any workout routine.

Yes, there are many different arm exercises that you can do to reap the benefits above. Some popular arm exercises include curls, triceps extensions, and push-ups. You can achieve better arm definition and strength by performing these exercises regularly. Additionally, you can also improve your posture and reduce body fat.

If you are looking for more information on arm exercises, please continue to read this blogpost from Steroids Canada:

Concentration Curl

The concentration curl is an isolation movement that targets the biceps with a dumbbell or a resistance band. If you use a dumbbell, you need to have one arm supported on something so it doesn’t swing as you curl. It can be a bench, your other leg, or anything sturdy and won’t move.

If using a resistance band, loop the band around something that is about knee height. Step in the middle of the band to avoid tension in the band when your arm is extended. You can also wrap the band around your foot if you prefer.

To perform the curl, start with your arm extended straight down by your side and your palm facing. Curl the weight up until your biceps are fully contracted, and then slowly lower it back to the starting position. That is one rep. Perform the desired number of reps on that side before switching to the other arm.

Standing Resistance Band Hammer Curl

Attach a resistance band to a sturdy object at about shoulder height. Step on the band so there is tension, and hold the band with your palms parallel to each other.

Keeping your palms parallel, curl your hands toward your shoulders. Try to keep your elbows stationary at your sides as you do this. When your hands reach shoulder level, pause for a count before returning to the starting position. That’s one rep. Perform the desired number of reps in the same fashion.

Seated Alternating Dumbbell Curl

Sit on a bench with your back straight and feet flat on the floor. Start with the dumbbells by your sides, palms facing forward, and arms extended straight. Slowly lift one dumbbell to the front of your shoulder while keeping your back firmly against the bench, elbow, and shoulder stationery—only your forearm should move. Keep your palm facing forward as you curl the weight up. At the top of the curl, flex your biceps and hold for a second, then lower the weight under control back to its original position. Repeat with the opposite arm. That’s one rep complete.

Triceps Pushdown

This exercise targets the triceps muscles on the back of your arms. The triceps make up 2/3rds of the muscle mass in your arms, so it is important to work them out just as much as your biceps with a cable machine or resistance bands. Using a cable machine, use a straight bar attachment and adjust the weight accordingly. If you use resistance bands, wrap them around a sturdy post or have someone hold them for you.

Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand grip (palms facing down). Keeping your elbows close to your sides, push the bar down until your arms are locked at the bottom. Pause for a moment, then slowly return the bar to the starting position. Perform the desired number of reps in the same fashion.

Lying Triceps Extension

You will need a barbell, dumbbell, or EZ curl bar. If you are using a barbell or EZ curl bar, lie on a flat bench and hold the weight in front of your chest with your hands shoulder-width apart. If you are using dumbbells, hold them at your sides.

Keeping your elbows close to your sides, extend your arms straight towards the ceiling. Slowly lower the weight until your elbows nearly touch the bench. Perform the desired number of reps in the same fashion.

Seated Overhead Triceps Extension

You have to use a dumbbell or barbell. If you are using a dumbbell, sit on a bench with your back straight and hold the weight overhead with both hands. If you use a barbell, hold it behind your head with your hands shoulder-width apart.

Keeping your elbows close to your sides, extend your arms straight towards the ceiling. Slowly lower the weight until your elbows nearly touch the bench. Perform the desired number of reps in the same fashion.

Skullcrusher

One can do Skullcrusher with a barbell or EZ curl bar. If you are using a barbell, lie on a flat bench, and hold the weight in front of the chest shoulder-width apart. If using an EZ curl bar, hold it behind your head with your hands shoulder-width apart.

Keeping your elbows close to your sides, extend your arms straight towards the ceiling. Slowly lower the weight until your elbows nearly touch the bench. Perform the desired number of reps in the same fashion.

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