Building strong, muscular arms requires more than just repetitive curls and tricep dips. While these are effective, stepping outside the conventional workout box can bring significant gains.
Here are 4 of the best arms exercises that are not commonly featured in standard routines but are incredibly effective at targeting the muscles for optimal growth and definition.
Related: 35+ free workout plans for different goals and ability levels
1. Incline Bench Triceps Rope Pulldown
This exercise focuses on isolating the triceps, utilizing an incline bench to enhance the angle of resistance and increase muscle engagement.
How to Do It:
- Set up an incline bench facing away from a cable machine with a rope attachment.
- Sit down and lean slightly back, grabbing the rope with both hands.
- Pull the rope down until your arms are fully extended, then slowly return to the starting position.
- Perform 5 sets of 12-15 reps each, focusing on keeping the elbows stationary to maximize triceps activation.
Why It’s Effective:
- The incline position changes the gravity pull and increases the range of motion, intensifying the focus on the triceps.
Pro Tip:
- Ensure you keep the movement controlled, especially during the return phase to maintain tension in the triceps throughout.
2. Wide-grip Bench Press Mouth Crushers
A unique take on the traditional skull crushers, this exercise uses a wide grip on a barbell to shift the emphasis slightly more towards the outer triceps.
How to Do It:
- Lie on a flat bench with a barbell loaded with a comfortable weight.
- Using a wide grip, extend the arms straight above your chest.
- Lower the barbell slowly towards your mouth, then press it back up to full extension.
- Complete 4 sets of 8-10 reps each, maintaining a slow and controlled tempo.
Why It’s Effective:
- The wide grip forces the triceps to work harder to stabilize the weight, increasing muscle activation.
Pro Tip:
- Keep your wrists firm and ensure the bar path is stable and controlled to avoid any risk of injury.
3. Dumbbell Drag Curls
This exercise targets the biceps differently by altering the elbow’s position during the curl, engaging more of the bicep’s long head.
How to Do It:
- Stand holding dumbbells at your sides.
- As you curl the weights, drag them up your body, keeping your elbows back as far as possible.
- Squeeze at the top, then slowly lower back down.
- Perform 4 sets of 8-10 reps, focusing on the dragging motion to enhance bicep contraction.
Why It’s Effective:
- Dragging the dumbbells increases the time under tension for the biceps, promoting muscle growth and increased strength.
Pro Tip:
- Focus on keeping the elbows locked in position to avoid turning the exercise into a regular curl.
4. Superhero Slow-Motion Hammer Curls
This exercise adds a time-under-tension aspect to hammer curls, intensifying the workout for both the biceps and forearms.
How to Do It:
- Stand with dumbbells held in a neutral grip.
- Perform a hammer curl very slowly to maximize time under tension.
- Aim for a 4-5 second ascent and descent for each repetition.
- Complete 4 sets of 10-12 reps, ensuring each movement is deliberate and controlled.
Why It’s Effective:
- The slow-motion technique forces the muscles to sustain effort longer than usual, effectively enhancing strength and muscle mass growth.
Pro Tip:
- Concentrate on maintaining a smooth, steady pace to prevent momentum from aiding the lift, ensuring maximum muscle engagement.
The Final Flex
Incorporating these four best arm exercises into your routine will not only add variety but also challenge your muscles in new ways, leading to better growth and definition. Perfect for those looking to enhance their arm workouts with some fresh techniques.
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