Body, Expert advice
Solid Arm Workout For Men

Sandeep Raj

Transformation & Lifestyle Coach Internationally certified Nutritionist & Strength and Conditioning Specialist. Precision Nutrition L2. NSCA CPT

3 min read


 

To keep our body fit and in shape, we often undermine the importance of arm workouts. If we are smart about our workout, we can make the most of our workout regime through our daily routine. Also, we need to be aware of not overworking our arms as this could stunt their development.

There is no specific bicep workout that yields different results for men and women as their muscle and tissue structure is the same. But depending on your hormonal profile and muscle maturity, your arms will show results accordingly. Here are a few exercises to help you pump up your biceps!

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Few things to know before you start:
  • Choose a weight that you are comfortable with for 12-15 reps.
  • Biceps consists of two muscles, the long head (length) and the short head (peak).
  • Don’t use momentum to work out as it may lead to overstrain and injury.
  • It is beneficial to work out your biceps while doing your pull exercises as the muscles will already be warmed up. For example, train biceps on your back day.
  • Time under tension plays a very important role while training biceps. When you put the muscles under tension for 3 to 5 seconds, you seize the maximum advantage of that exercise

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It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise.


Bicep Barbell Curls
  • Stand up so that your torso is upright when you hold a barbell at a shoulder-width grip. Your palms should be facing forward and elbows close to your torso.
  • Keep your upper arms stationary and curl the weights forward while contracting your biceps and exhale. Only your forearms should move.
  • Continue this movement till your biceps are contracted and the bar is at shoulder level. Hold this contracted position for a second while squeezing your biceps hard.
  • Slowly begin to bring the bar back to the starting position as you inhale.
Hammer Curls With Dumbbells
  • Stand up straight with your feet even with your hips. Your stance should be solid and stable. The dumbbells should rest next to your thighs and your elbows should be straightand palms facing each other.
  • Brace and align your torso by contracting your core. Pull your shoulder blades in the depressed position and make sure your neck is aligned with your spine.
  •  Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing inward, curl the dumbbells as close to your shoulders as you can.
  • Pause, squeeze and then slowly lower the weights back to the starting position.
Standing dumbbell curl
  • Stand straight up, keep your feet together and hold the dumbbells by your side.
  • Keeping your elbows tucked and your upper arms locked in place, curl the dumbbells as close to your shoulders as you can.
  • Pause, squeeze and then slowly lower the weights back to the starting position.
  • Keep your shoulders depressed through the movement and see to it that your elbows don’t come up.
  • This can be performed as a unilateral movement or a bilateral movement.
Twist curl
  • Stand upright and hold dumbells in each hand with palms facing forward.
  • Keep your elbows tucked and locked by your sides, curl the weights toward your shoulders, at the topmost point rotate your wrist 180 degrees so that your palms face downward.
  • Lower the weights back down to your sides, then flip your grip again to the starting position.
Tips to remember
  • Focus on form, breathing technique and posture.
  • It’s important to be in the right posture and maintain the right form while using the complete range of motion of the exercise.
  • If you don’t use the complete stretch and squeeze the muscles, it will strain your joints.
  • Pause and squeeze at the top most point to get maximum effect of the exercise.

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