9 Arm Exercises for Definition & Strength - NASM
https://blog.nasm.org/workout-plans/9-best-arm-exercises
1. Barbell Biceps Curls 1. Barbell Biceps Curls Preparation 1. Stand while holding a barbell in both hands. Movement 2. Perform a barbell curl by flexing both elbows, keeping your shoulder blades retracted. 3. Curl bar up to about chest level. Do not allow your lower back to arch. Keep your spine in a neutral position. 4. Slowly lower the bar back to the original position by extending your elbows. Safety To decrease stress on your elbow, do not grip too close or too wide on the bar. To determine grip width, extend your elbows so your hands fall naturally to your sides, palms facing forward. Where your hands fall at your sides is the position where they should be when they grip the bar. Do 3-5 sets and 6-12 repetitions. 2. Cable Triceps Extension 2. Cable Triceps Extension Preparation 1. Sit upright with feet shoulder-width apart and pointed straight ahead. 2. Grasp two cable handles, with your elbows flexed. 3. Keep your shoulder blades retracted and depressed. Movement 4. Push your hands toward the ground until your arms are fully extended. Do not allow your shoulders to elevate toward your ears during the exercise. 5. Hold. 6. Slowly return to the starting position. Technique Using a cable attachment when performing cable pushdowns will allow your elbows to track through their natural path of motion versus having your hands closely fixed on a bar. This may help decrease stress on your elbows. Do 3-5 sets and 6-12 repetitions.3. Dumbbell Hammer Curls 3. Dumbbell Hammer Curls Preparation 1. Stand with your feet flat on the floor, pointing straight ahead. 2. Hold a dumbbell in each hand with arms at your sides; palms facing each other. Movement 3. Perform a hammer curl by performing elbow flexion while keeping your palms facing each other. 4. Keep your shoulder blades retracted throughout the exercise. 5. Slowly return dumbbells to their original position. Do 3-5 sets, 6-12 repetitions4. Bench Dumbbell Triceps Extensions 4. Bench Dumbbell Triceps Extensions Preparation 1. Lie on a flat bench. 2. Your feet should be flat with toes pointing straight ahead. 3. Hold dumbbells in both hands with elbows flexed. Movement 4. Extend your elbows until your arms are straight. 5. Hold. 6. Slowly lower each dumbbell toward your forehead by flexing your elbows. Be sure to keep your low-back in a neutral position throughout the exercise. Do not let it excessively arch off the bench. 7. Repeat. Safety Opt to have your hands shoulder-width apart to decrease joint stress on your elbows. Do 3-5 sets and 6-12 repetitions.5. Cable Biceps Curls with Shoulder Flexed 5. Cable Biceps Curls with Shoulder Flexed Preparation 1. Stand while holding a handle to a cable attachment with your shoulder flexed. Movement 2. Perform a biceps curl by flexing your elbow, keeping your shoulder blade retracted. 3. Curl until your elbow is fully flexed. 4. Slowly return to original position by extending your elbows. Do 3-5 sets and 6-12 repetitions. 6. Cable Triceps Extension with Shoulder Flexed 6. Cable Triceps Extension with Shoulder Flexed Preparation 1. Stand while holding a handle to a cable attachment, (your back to the machine) with your shoulder flexed. Movement 2. Perform a triceps extension by extending your elbow until your arm is straight. 3. The only movement that occurs should be at the elbow— avoid flexing or extending your shoulder. 4. Slowly return to the original position by flexing your elbow. Do 3-5 sets and 6-12 repetitions.7. Wrist Flexion 7. Wrist Flexion Preparation 1. Sit on a bench or stability ball with one arm comfortably rested on a table or other sturdy object. 2. Hold a light dumbbell with your palm facing upward and slightly hanging off the table. Movement 3. Perform wrist flexion through a comfortable range of motion. 4. Hold. 5. Slowly return to the starting position. Do 3-5 sets and 6-12 repetitions.8. Wrist Extension 8. Wrist Extension Preparation 1. Sit on a bench or stability ball with one arm comfortably rested on a table or other sturdy object. 2. Hold a light dumbbell with your palm facing downward and slightly hanging off the table. Movement 3. Perform wrist extension through a comfortable range of motion. 4. Hold. 5. Slowly return to the starting position. Do 3-5 sets and 6-12 repetitions.9. Wrist Supination/Pronation 9. Wrist Supination/Pronation Preparation 1. Sit on a bench or stability ball with one arm comfortably rested on a table or other sturdy object. 2. Hold a lightweight object with your palm facing upward and slightly hanging off the table. Movement 3. Perform wrist pronation by turning your lower arm from a palm-up position to a palm-down position. 4. Reverse the movement to perform wrist supination. Do 3-5 sets and 6-12 repetitions.
Things to check out References Chiung-ju Liu, Deepika M. Shiroy, Leah Y. Jones, & Daniel O. Clark. (2014, August 30). Systematic review of functional training on muscle strength, physical functioning, and activities of daily living in older adults. Retrieved from Mangine, G. T., Hoffman, J. R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., . . . Stout, J. R. (n.d.). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Retrieved from Marcolin, G., Panizzolo, F. A., Petrone, N., Moro, T., Grigoletto, D., Piccolo, D., & Paoli, A. (2018, July 13). Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl. Retrieved from Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. (2009, March 01). Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. Retrieved from
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