Arm show
Do you like arm training? What can describe how much you like it?
Cute little dumbbells
Arms are too thin to look like you work out regularly, many of you have struggled with this and few of you worry about your arms being too thick, after all it is really hard to get up.
When the arm circumference is 30cm, what you desire is 40, and when it comes to 40cm, you desire 50 even more! Every 5cm progress of arm circumference is a very long training process. It's all about the method. Here are 5 training moves that can be practiced correctly for one month and half a year!
Arm selfie
1. Barbell bend
In the traditional barbell curl there is a type of barbell borrowing curl, which is a self-designed borrowing curl instead of throwing up the barbell uncontrollably, just to show off your ability to do 60kg curls. This is to make you aware of the fact that the centrifugal phase of the bend is more important than the centripetal phase.
Therefore, when doing barbell borrowed bends, the weight used can be slightly heavier than traditional barbell bends to build muscle. To achieve this, use the borrowed weight to lift the barbell up (but still in a controlled position) and then slowly lower it back down to the starting position.
Barbell bend with borrowed force
pro player tip: Imagine there is a wall behind you and lift the barbell without hitting the wall behind you.
Why practice this way: When building muscle, many factors are at play at the same time. From a selection point of view, the focus is on how we perform the strength lifts. By adding barbell borrowed curls, the muscles are overloaded during the centrifugal phase, resulting in an overload recovery.
Barbell curls
2. Upper incline plate dumbbell curls
The upward inclined plate supinated dumbbell curl allows for increased tension on the biceps in extension and therefore has an advantage that cannot be obtained from other biceps exercises. Sitting on a 45° upward inclined bench, ensure that the shoulders are at the back of the body to fully extend the biceps.
The movement is done as with a normal dumbbell bend. Note that the weight of the dumbbells needs to be lightened due to the position the arms are in.
Upper incline dumbbell bend
pro player tip: At the lowest point of the movement, the forearms hold the dumbbells squarely and contract the triceps, this is done to allow for better extension of the biceps and to improve the training effect at the Same time.
Why train this way: The function of the biceps is not only to flex the elbow, but also to assist in flexing the shoulder. On this movement, the shoulder joint is in extension, which increases the level of stretch and tension in the biceps, leading to muscle building.
Upper incline dumbbell curl
3. Reverse grip pull-ups
This movement is often considered to be the best biceps training movement, allowing for a gradual increase in biceps overload and is highly malleable and can be done with just a bar and self-weight.
Pro player tip: Lean back as the body descends to focus on stimulating the biceps for optimal training.
Why train this way: The reverse grip pull-up makes full use of the biceps in both the centripetal phase (pull up) and the centrifugal phase (descent).
When pulling yourself up hard until your body is over the bar, the muscles contract for maximum engagement. By controlling the amplitude of the descent, the weight of the centrifugal phase is utilized.
Reverse grip pull-ups
4. Crossed reverse grip dumbbell curl
The cross-reverse grip dumbbell curl is a type of hammer dumbbell curl and this movement balances the circumference of the upper and lower arms. To perform this movement, the lower arm is internally rotated to palm down and the arm alternates between a crossover bend or a hammer bend.
Pro player tip: Rotate the lower arm inward to palm down and move slowly while keeping the muscles contracted as the bend reaches its highest point.
Reverse grip dumbbell bend
Why this is important: The crossover reverse grip dumbbell curl aims to train the often neglected brachialis muscle in the upper arm, which is located deeper than the more superficial biceps and is also one of the main drivers of elbow flexion. Through training, one will have more toned upper arms.
Crossed opposite grip dumbbell curl
5. Goblet curl
The goblet curl is the dark horse of curls. Who wouldn't want to have more toned biceps? This movement requires only one dumbbell and is a great addition to any arm training programmer.
This movement can be performed in a standing position with the dumbbell placed on one side with the palm facing upwards. Lift the dumbbell and imagine that there is a bottle of water on the top end of the dumbbell and that the bottle is not allowed to spill out during the lift.
Goblet curl
Pro tip: Keep the top end of the dumbbell parallel to the floor throughout, this will engage the biceps for maximum contraction.
Why practice this way: Do this movement correctly and you will ignore the involvement of the forearms during the bend, isolating the biceps to bear the load while allowing complete contraction of the muscle, especially the long head. Focusing on the time the muscle is under tension makes it easier to achieve muscle gain.
Dumbbell concentration curls
The above are just methods, not shortcuts, so if you are a novice or a veteran eager to progress, the rest is just work! Don't be surprised how much progress you make!