Ultimate arm workout routine for bodybuilding

ultimate arm workout

Besides 6 pack abs, the other muscle group which almost everyone wishes for the most is arms. Today, instead of throwing at you a bunch of training physiology as well as complicated words and a boring workout routine that can gets old fast, I am going to skip all the science and words then go ahead and introduce to you the ultimate arm workouts. Therefore, if you want to do some exercises in order to achieve strong big arms, please keep reading. In this article, you are going to discover a master list of arm workouts that can give you the best results in bodybuilding history.

Ultimate Arm Workout Routine – Achieve Stronger Arms

1. Spider Curl

spider curl

– Get started by setting the bar on a part of the preacher bench that you usually use. Remember to make sure that the barbell is properly aligned so that it will keep balance and avoid itself from falling off.

– Position yourself at the bench’s front side, the part where you usually lay your arms on, and lay on it with a 45 degree slant with your entire torso. Keep your stomach pressed against the bench.

– Place your feet as well as the toes at the correct positions on the ground. Lay the upper part of your arms on the pad which was placed on the inside part of the bench.

– Grab the barbell using your arms, keep your grip supinated with palms facing up. Place your grip about shoulder width apart or maybe a little closer to each other.

– Start to lift the barbell up while exhaling. As you are squeezing your biceps, remember to hold this position for a second.

– After that, start to lower the barbell down to the starting position as you are inhaling.

– Repeat this ultimate arm workout until you complete all the recommended reps.

Variation: You can also switch to another variation by using dumbbells instead of barbells while performing this exercise. However, remember to make sure that you place the dumbbell properly on the part of the bench to avoid injuries.

2. Incline Dumbbell Curl

incline dumbbell curl

– Choose an incline bench that you usually use then sit back on it. Hold a dumbbell in each hand at arm’s length. Place your elbows close to your body. Keep your palms facing forward. This is your starting position.

– Keep the upper parts of your arms stationary while curling the weight forward as you are engaging your biceps. Remember to exhale. At this part, your forearms are the only things that are allowed to move. Continue to do this until you have fully contracted the biceps and the dumbbells are now at your shoulder level. Hold this position for a second.

– Slowly lower the dumbbells back to the initial position as you are inhaling.

– Repeat this ultimate arm workout until you finish all the recommended reps.

3. Barbell Curl

barbell curl

– Stand tall with your torso straight and upright as you are holding a barbell with a grip shoulder width apart. Place your palms forward and keep your elbows close to your body. This is your starting position.

– Always keep your upper arms still, start to curl the barbell forward while squeezing your biceps as you are breathing out. A little tip for you: during this movement, your forearms are the only things that should be allowed to move.

– Continue to perform this movement until you have fully contracted your biceps and the barbell is at your shoulder level. Hold this position for a second then contract your biceps hard.

– Slowly start to lower the bar back to the initial position as you are breathing in.

– Repeat this ultimate arm workout until you finish all the recommended reps.

Variations:

– This movement can also be performed with a straight bar attachment which is stick to a low pulley. By doing this, you will be provided a perfect contraction.

– A closer grip can also be use, depending on your purposes.

4. Preacher Curl

preacher curl

– This movement requires an E Z bar and a preacher bench. Use your both hands to grab the E Z bar at its inner handle. In this case, if you have some difficulty grabbing it yourself, you can either ask someone to hand it for you or grab it from the front bar rest. Place the palm of your hands forward and keep them slightly titled inwards because of the bar’s shape.

– Place the upper arms against the preacher bench pad and put your chest against it while you are holding the E Z curl bar at your shoulder length. This is your starting position.

– As you are inhaling, start to lower the bar until you have fully extended the upper arms as well as completely stretched your biceps.

– As you are exhaling, curl the weight up using your biceps until they are completely contracted and the E Z curl bar is at your shoulder height. Engage your biceps and hold this contracted position for a second.

– Repeat this ultimate arm workout until you finish all the recommended reps.

Variations: You can also perform this movement using a low pulley with an E Z bar attachment. However, you will have to locate the bench in front of the pulley. Moreover, you may need to use a wider grip, depending on your purposes.

5. Triceps Pushdown

triceps pushdown

– Attach an angled or straight bar to a high pulley. Use an overhand grip shoulder width apart to grab it. Keep your palms facing down.

– Stand straight and tall with your torso upright then slightly lean your body forward. Keep your upper arms close to the torso and perpendicular to the ground. Always keep your forearms pointed up towards the high pulley while you are holding the bar. This will be your starting position.

– Lower the bar with your triceps until the front of your thighs touches it and you have completely extended your arms, making it perpendicular to the ground. Always keep your upper arms stationary close to your body. The forearms are the only things that should be allowed to move. Breathe out as you are performing this step.

– Hold this contracted position for a second then slowly lift the bar up to the starting position. Inhale as you are performing this movement.

– Repeat this ultimate arm workout for bodybuilding until you finish all the recommended reps.

Variations: This movement has many variations. For example, you can either use a V angled bar or an E Z bar attachment which lets the thumb higher than the small finger. Moreover, you can also attach a rope to the pulley or use a reverse grip.

6. Seated Triceps Press

seated triceps press

– Choose a bench which has back support and sit down on it while grasping a dumbbell using both hands. Lift it above your head at arm’s length. A little tip: if you have some difficulty grasping the dumbbell yourself since it is too heavy, you can ask someone else to hand it to you. Keep the resistance in the palms of your hands with your thumbs around it. Keep the palms of your hands facing inwards. This is your starting position.

– Place the upper arms as close to your head as possible and keep them perpendicular to the ground, elbows in. Start bringing down the resistance in a semi circular motion behind your head. Keep doing this until the forearms touch the biceps. A little tip: Always keep your upper arms stationary. The forearms are the only things that should be allowed to move. Inhale while performing this step.

– Raise the dumbbell with your triceps to get back to the starting point. Exhale while performing this step.

– Repeat this ultimate arm workout until you finish all the recommended reps.

seated triceps press

Variations:

– This exercise can also be performed while you are standing. However, by doing this, you will put some pressure on your back especially when heavy dumbbells are being used.

– Moreover, you can also use a straight or EZ bar. In this case, you will have to hold the bar from the inside, keeping your palms facing forward with pronated grip.

– There is a bar that contains parallel bars inside which can be used to perform this exercise.

Hopefully, after reading this article, you will discover some effective workouts that help you achieve stronger and bigger arms. If you find this ultimate arm workout routine for bodybuilding useful, please let us know what you think by leaving a comment down the section below. If you have any questions related to this article, please do not hesitate to contact us any time you need. Moreover, there are also other fitness & exercise related articles from the site vkool , please make sure that you pay them a visit. We are sure that you will find something meaningful and useful to apply to your daily physical routine.

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