Arm exercises look simple, but looks can be not true you just pick up a dumbbell and curl the damned thing, or do the same with a barbell or cables
Arm training is a bit more technical than it looks,if you should get most out of your time in the gym, for good results
Some of the exercises to do and then leave you to fend for yourself, dosen’t work
Simple tweaks like classic arm exercises that will help you maximally stimulate your biceps and triceps. More stimulation, activation, and challenge will lead to more growth.
These easy hacks will make all the difference during your next arm workout!
STANDING ALTERNATING DUMBBELL CURL:
The secret sauce to making this timeless biceps exercise particularly done is a little hand rotation. It seems to be such a small thing, but if you concentrate on internally and externally rotating your hand during the curl, you’ll ensure that you’re really stretching and growing your muscle
Start this move with the dumbbells at your sides and your palms facing your body. As you begin a rep and raise the dumbbell, rotate your palm outward so that it faces the ceiling and the dumbbell ends up positioned horizontally. This simple rotation maximally effect on your biceps muscle fibers to give you a better contraction and a pump like you’ve never felt before.
After lowering the dumbbell in a controlled manner,rotate your arm in old manner and then do the same process to your another arm
SEATED INCLINE BICEPS CURL:
Take the incline bench from a full 90-degree angle and drop it one or two notches down.
When you sit on it , the key here is to again keep your shoulders back and against the bench to isolate the biceps. As you workout , you may feel the body’s tendency to lean forward and utilize the chest and front curls, but this isn’t an exercise for those muscles, folks.do the same as u have done before for bicep curls by moving and rotating your hands as in the beginning
The only motion occurring from this exercise should be from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps.
Kick-backs are designed to improve your triceps, but the little-known detail of internally rotating your hands as you reach the peak of the rep makes all the difference in your pump. It helps emphasize the outer head of the triceps.
TRICEPS PUSH-DOWN WITH ROPE:
As you pull the rope down with a grip, turn your palms toward the ground so that your hands externally rotate, as if you were spreading the ropes further apart. This places more stress on the triceps and lets you fully reap the benefits of this exercise.
CLOSE-GRIP BENCH PRESS:
A close grip on the barbell bench press recruits more of your triceps than a wide grip, which is what we want. From your standard bench-press grip, bring the hands in just slightly. I use the end of the knurling (the rough part of the barbell) as a guide for placement of index fingers.
Follow the tips for best results.