Weight Training Fitness Arms
Gym Work-Out For Arms
This hub is geared towards working out the arms in a gym. There are many exercises to do for arm workouts in a gym. The arms are made up of two major muscle groups and one minor supporting muscle. The two major muscle groups of the arms are the bicep and the triceps. The minor supporting muscle group is the forearm. Since the forearm is a supporter of every exercise you will do that requires you to hold something and move it with your hands, we won’t work it in this hub. I never work the forearms and they are just as strong as the rest of me.
The Alternating Bicep CurlClick thumbnail to view full-size
The biceps are the muscles on top of your arm and control the lifting of objects toward the body. So naturally, every exercise done for the biceps are going to be lifting a weight towards your body. Some of the major exercises to be done for a bicep workout are: the alternating bicep curl, the e-z bar curl, the preacher curl, and the hammer curl.
The Alternating Bicep Curl
The alternating bicep curl is done with a comfortable weight (a comfortable weight is one where you can perform ten repetitions and reach failure at the end of the tenth rep). You can choose whether or not you will sit or stand, either way doesn’t matter. Grasp one weight in each hand and curl the weight to your chest. The fundamental of the curl is to avoid momentum. Curl the weight using your bicep only. Alternate each arm, curl the left then curl the right. At the end of the second arm curl that is one repetition. Perform ten repetitions, rest for one minute, and finish two more sets. If you find yourself rocking back and forth as you curl the weight you are cheating your body. Although cheating is necessary periodically you do not want to cheat the whole time. If you do this you might as well pack up your stuff and leave the gym. Always remember that form comes first, then function and strength.
The E-Z bar curlClick thumbnail to view full-size
The E-Z Bar Curl
The e-z bar is a wavy barbell that is about three feet long. The e-z bar is wavy for hand placement. As this exercise uses both arms at the same time you can pile on more weight with it. First thing to do is load your weight onto the bar, test the weight with one repetition to see if you need to make adjustments. Once you are comfortable with the weight pick up the bar and hold it down. Your feet need to be a little more than shoulder width apart. While you lift the weight you want to avoid any leaning, forward or backwards as this is cheating. Using just your arms curl the weight in towards your chest, at the top of the repetition squeeze your biceps, and then slowly lower the weight using just your arms. During the movements of this exercise you want to keep your elbows tucked in against your side, but if you get a little stuck just move your elbows out some to get the weight up. Never lean backwards as this could also cause injury.
The Preacher Curl
The preacher curl is done on a bench that has a supportive pad for the elbows. This is an isolation type of bicep curl and is better for form than the e-z bar curl. As you won’t be able to cheat at all, I recommend lowering the weight to a more manageable level. Once the correct weight is loaded onto the e-z bar, take a seat on the preacher bench and make the adjustments to the seat height. Now that everything is perfect grab the bar off the platform and adjust your elbows. Curl the weight up towards your chest, flexing at the top of the repetition, and then slowly lower the weight. Do not lock out your elbows; it is way harder to unlock them once they are loaded with weight. If you get to four or five and can’t do anymore, simply lower the weight by five pounds and complete the set. Do ten repetitions, rest for one minute, and complete two more sets.
The Hammer Curl
The hammer curl is simply where the weight is turned so the head of the dumbbell is facing your chest. You can do this is one of two ways: standing, or concentrated. The standing method is where you alternate each arm by bringing the head of the dumbbell to your shoulder, after the second arm reaches the shoulder that is one repetition. Do ten repetitions, rest for one minute, and then complete two more sets. The concentrated method is where you use a seat back to hold your elbow in place. Once again with this method, after the second arm reaches the shoulder one repetition is complete. Do ten repetitions, rest for one minute, and then complete two more sets.
The triceps are the muscles on the back side of the arm and help in the pushing away of items from your body. Naturally, each triceps exercise will be you moving a weight away from your body. Some of the best triceps exercises are the overhead triceps extension, the cable rope pull-down, the skull crusher, and the triceps push down.
The Overhead Triceps Extension
The overhead triceps extension is done by holding a weight over your head. The dumbbell is right behind your head and your elbows are pointed to the ceiling. The action of the exercise is simply lifting the weight up over your head. That is a count of one. Do ten repetitions, rest for one minute, and then do two more sets. This exercise you will want to watch out how you lower the weight. I don’t know how many times I have hit myself in the head with a weight while doing this exercise; also make sure you have good control of the weight when you bring it up over your head. You definitely don’t want to slip when doing this exercise
The Cable Rope Pull-Down
The cable rope pull down is done on a machine. The machine has stacks of weight plates on it and you can select the weight you desire to workout with. Place the rope attachment on the pulley, and place the pulley at the top position. Grab the rope by the rubber balls and pull the weight all the way down to your thighs. At this point you will separate your hands to squeeze the triceps muscle, and then return your arms to waist height. Once you are back to waist height that is one repetition. Perform ten repetitions, rest for one minute, and then complete two more sets.
The Cable Rope PulldownClick thumbnail to view full-size
The Skull Crusher
The skull crusher is performed with an e-z bar. Find a flat bench to workout on and load an e-z bar with enough weight to present a challenge. I highly recommend using a moderate weight or a spotter for this exercise. Lie down on the bench and bring the weight off your chest and straight up, then lower the weight slowly, keeping your elbows up, to your forehead. Once you bring the weight back up over your chest that is one repetition. Complete ten repetitions, rest for one minute, and then complete two more sets.
The Triceps Push Downs
The triceps push downs are done on a machine. The machine has a seat and handles that move a weight at the end of the bars attached to the handles. Load up a good amount of weight on the weight racks, then sit down and strap yourself in. This machine has the ability to lift you off the seat so being strapped in prevents that. Push the weight down so your elbows almost lock out, and then return to the start position, that is one repetition. Conduct ten repetitions, rest for one minute, and then perform two more sets.
Tricep Push DownsClick thumbnail to view full-size
As with other hubs in this series, this list of exercises is not all there are. There are many different exercises that can be done to workout your biceps and triceps. This list is however the most effective way to build strength and mass, at least for me it is. Before you start any exercise regimen get a physical done be a doctor if you are over thirty years old. Be careful when doing these exercises to avoid injury. As always if you forget how to properly perform an exercise at a gym, they are staffed with personal trainers that know how to do the exercises correctly. Use the resources the gym provides to ensure you have a safe and effective workout.
Copyright 2009 by Wesley Cox
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