The 10 Best Arm building Exercises for beginning Bodybuilders
Everybody has fun with "Top 10" lists, and they sometimes include facts that you can no ifs ands or buts use to enhance your life or perform a personal goal. If you're serious about building big, muscular arms, then this is the list for you! But before I give you my Top 10 list for arm-building success, let me explicate my selection criteria.
The 10 Best Arm building Exercises for beginning Bodybuilders
The 10 Best Arm building Exercises for beginning Bodybuilders
The 10 Best Arm building Exercises for beginning Bodybuilders
The 10 Best Arm building Exercises for beginning Bodybuilders
First, the exercises on this list are simple and for beginners who need to start with a solid foundation in arm-building fundamentals in order to perform long-term success from their biceps, triceps and forearm workouts. Though I've said that these exercises are simple, this does not mean that they're easy. Their simplicity lies in the intuitive benefits that come from each arm-building movement and the fact that you can do these exercises with a minimal time commitment. Getting the most from these exercises will still need just attention to training technique and workout variety - the 2 keys to arm-building success that are not always easy for beginning bodybuilders.
In my experience, you're a beginner if you've been training your arms once or twice per week for 6 months or less. You're also a beginner if you been trying to build your arms for more than 6 months with exercises other than those in case,granted on my list. Why? Because if you haven't mastered the arm-building exercises listed in my Top 10, you're not ready for the intermediate or industrialized workout methods that you'll finally need to build truly Awesome Arms.
Second, to make my Top 10 list, the tool needed for each arm-building practice must be universally available. That means that you can do all of these exercises with dumbbells, an Ez-curl bar and a basic workout bench which you can find in any gym or condition club. You can also do these exercises at home with a very small investment in this tool for your home gym. There's no need for fancy machines or trendy gimmicks here.
Finally, each of my Top 10 arm-building exercises will help you to simultaneously build mass, shape and power in your biceps, triceps and forearms. These muscle areas are directly targeted while each practice to maximize increase and efficiency from your workouts.
Now that I've told you how I came up with my list, here are the Top 10 exercises for building the big, muscular arms that you desire! They're not listed in any singular order, so there's no reason to think that one singular practice is best than another. You must rule what works best for you straight through experimentation with each exercise. But rest assured that any arm-building schedule that includes all of these exercises will definitely add inches, symmetry and power to your biceps, triceps and forearms.
1. Ez Bar Preacher Curls
The Ez bar preacher curl is one of my all time beloved biceps exercises. The preacher bench is a dreadful training tool as it troops the biceps to work in relative isolation from the back and shoulders. Unlike standing barbell curls which normally involve biceps-cheating torso swing, preacher curls keep your arms at an angle that troops your biceps to supply the leverage needed to lift the weight. The Ez curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you have no touch with preacher curls, you should probably begin with the narrow-grip position.
As you become more experienced with this practice you should move to the wider grip as it troops supination or a "palms up" positioning of your hands. Since the biceps function primarily as a hand-supinator, the more you supinate your hands the more resistance you will place on your biceps. If you've got the inherent to build biceps peaks, Ez bar preacher curls will no ifs ands or buts tap that potential.
2. Dumbbell Preacher Curls
The dumbbell preacher curl is an additional one one of my beloved biceps builders. This practice no ifs ands or buts allows you to make the mind-body connection so important to arm-building success. While many competing bodybuilders use this practice exclusively as a "shaper" while pre-contest training, the dumbbell preacher curl also works as a enormous mass builder when used in a pyramid cycle. In fact, this practice is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.
3. Dumbbell attention Curls
As the name suggests, this practice places concentrated resistance on the biceps when performed properly. Also building your biceps, this practice also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the surface of the upper arm in the middle of the biceps and the lateral head of the triceps. Development of the brachialis and biceps gives the front of your upper arms that thick, dense look that says "mess with me at your own risk!!"
4. Seated Alternating Dumbbell Curls
This practice is one of the best biceps builders ever as long as you sit on a bench that has a back rest to preclude torso movement. Too many people do this practice either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to preclude any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum increase for your biceps.
5. Ez Bar Triceps Extensions
This exercise, also known as "Skull crushers" is a dreadful mass-builder for your triceps. For maximum growth, Ez bar triceps extensions need that you keep your upper arms in a position perpendicular (90 degrees) to the practice bench throughout each repetition. If this position causes you any elbow strain or discomfort, you can lower the angle by spirited your arms slightly send to sell out the stress on your elbows. Don't worry - development this minor adjustment won't impede your ability to get the benefits of this exercise.
You should also place your hands in the narrow-grip position on the Ez bar which, when combined with allowable arm position, ensures that each triceps head receives maximum resistance throughout the practice motion. Lower and increase the weight in a smooth, continuous appeal without jerking or swinging the bar with your back or shoulders. When done correctly, you can't beat Ez bar triceps extensions for building big, muscular triceps.
6. Triceps Pushups
You're probably customary with suitable pushups which are performed with your arms in a shoulder width position. While suitable pushups involve the triceps, chest and shoulders in the "pushing" motion, triceps pushups are designed to minimize chest and shoulder involvement so as to maximize training resistance on the triceps. This practice is deceptively simple in that it appears to the untrained eye as just an additional one pushup. But like every practice on my Top 10 list, technique is extremely important and allowable hand position determines either these pushups will add muscular inches to your triceps.
For allowable performance, take a suitable pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the beginning position. With your hands in this position, moderately lower your arms underneath you and then push yourself back up to the beginning position as you would with quarterly pushups. Make sure that you keep your back right and your head up for maximum resistance on your triceps. As you increase your arms, combine mentally on maintaining allowable form and technique with each repetition. For added resistance or pyramid cycles, have a training buddy moderately place a 5-10 pound barbell plate on your back to force your triceps to work harder and build greater mass.
7. Seated Triceps Dips
Seated triceps dips are an additional one dreadful triceps builder, yet I can count on one hand the amount of times I've seen anything doing them in the gym. Maybe people ignore them because, like triceps pushups, they look too simple to do any good. Well, the proof, as they say, is in the pudding, and seated triceps dips have no ifs ands or buts added important power and density to my triceps.
To do this exercise, sit on a workout bench with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly send to dangle yourself so that your arms are bearing your bodyweight in the middle of the bench and the floor. With your arms extended, lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the beginning position. This exercise, when performed properly, will add enormous power, shape and definition to your triceps - guaranteed!
8. Single-Arm Triceps Extension
The single-arm triceps extension, also known as the "French dumbbell press" is a triceps-builder that I recommend primarily as a shaping movement. Although it is inherent to build mass with this exercise, the over-head arm position may preclude you from using sufficient weight to generate the type of power and mass-building inherent available from Skull crushers and triceps pushups. You should experiment with this practice and use it in a manner that gives you the best results. But remember, I do not recommend using heavy weight with this movement because of the risk of shoulder injury. Consistent use of light-to-moderate weight will supply the best results from this triceps builder.
9. Reverse-Grip Ez Bar Curls
This practice puts traditional stress on the brachioradialis and extensor muscles of the dorsal or outer surface of your forearms. Since your hands are pronated in the narrow-grip position, your wrists are extended which troops involvement of the extensor carpi radialis and extensor carpi ulnaris. This pronated or "palms down" positioning of the hands also takes the biceps out of this exercise, which isolates the brachioradialis as the traditional forearm flexor. If you're serious about building big, muscular forearms, reverse-grip Ez bar curls are a good first step.
10. Wrist Curls
Wrist curls work to form the two large muscles on the inside part of the anterior surface of the forearm. These muscles, the flexor carpi ulnaris and flexor carpi radialis, are the wrist flexors and combine to form a thick, muscular region from the elbow to the lower forearm. While these muscles do important work while your biceps curling movements, wrist curls separate these flexors so as to maximize resistance on this section of your forearms. If you want to add thickness and power to your inner forearms, heavy wrist curls will do the job.
So, there you have it - my Top 10 list of arm-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and allowable training technique with every exercise. You'll be very happy with the results!
The 10 Best Arm building Exercises for beginning Bodybuilders