The Supreme ARMS Workout: 6 Exercises For Massive Gains

This article is all about how to work on your arms and make them big, strong and something to show off.

In this article we show you one of the best workouts for the arms.

You should perform it only once a week.

And as tempting it might be, don’t perform it more than four weeks. The results of your gains depend on you as an individual.

 

1. Barbell Curls

  • Stand in an upright position and grab a barbell with a shoulder – width grip. Your palms should be facing forwards while keeping the elbows close to your body.
  • Hold your upper arms stationary, curl the weight forward and contract your biceps.
  • Keep moving until your biceps are completely contracted and the bar reaches shoulder level. Pause at the contracted position for a moment and squeeze your biceps.
  • Return the bar back to the original position in a slow and controlled manner.

Perform 4 sets: The first with 10 reps; the second with 8 reps; the third for 6 reps; the last until failure.

 

2. Close-Grip Bench Press

  • Lie down on a flat bench and lift the bar over you using a close grip.
  • Breathe in and lower the weight down until it reaches your middle chest.
  • Hold for a moment and return the bar back to the original position, breathe out and push the bar while contracting the triceps. Pause again at the contracted position and then lower the weight down again.

Perform 4 sets: The first with 10 reps; the second with 8 reps; the third for 6 reps; the last until failure.

 

 

 

3. Alternating Hammer Curls

  • Stand in an upright position, grab a dumbbell in each hand and hold it at arms length. Keep your elbows close to your body.
  • Keep your upper arm stationary, curl the right dumbbell forward and contract your biceps. Keep moving until the biceps is completely contracted and the weight reaches shoulder level. Pause at the contracted position for moment and squeeze your biceps.
  • Return the weight back to the original position and breathe in.
  • Repeat with your left hand. This makes one rep.

Perform 4 sets: The first with 10 reps per arm; the second with 8 reps per arm; the third for 6 reps per arm; the last until failure.

 

4. Lying Triceps Extensions

  • Lie down on a flat bench and hold two dumbbells in front of you. Fully extend your arms at a 90 degree angle from the floor and your body. Keep your elbows tucked in and the palms facing inwards.
  • Breathe in keeping your upper arms stationary and lower the weights down until they reach your ears.
  • At this point, use your triceps to return the dumbbells back up to the original position and breathe out.

Perform 4 sets: The first with 10 reps; the second with 8 reps; the third for 6 reps; the last until failure.

 

 

 

5. Lying Cable Curl

  • Attach an E – Z bar to a low pulley and grab it both hands with an underhand shoulder – width grip.
  • Lie down on your back on the floor in front of the weight stack and keep your feet against the frame and your legs extended.
  • Extend your arms and keep your elbows close to your torso.
  • Slowly curl the bar up toward your chest while squeezing your biceps.
  • Pause for a second at the top and return the weight back to the original position.

Perform 4 sets: The first with 10 reps; the second with 8 reps; the third for 6 reps; the last until failure.

 

 

6. Triceps Push-down

  • Attach an angled or a straight bar to the high pulley and grab it using an overhand grip.
  • Stand in an upright position and keep your torso straight, keep the upper arms close to your torso and perpendicular to the ground. Point your forearms towards the pulley.
  • Use your triceps and pull the weight down until it reaches your thighs. Keep your upper arms stationary and only move your forearms. Exhale.
  • Pause for a second at the contracted position and move the weight up to the original position.
  • Repeat.

Perform 2 sets with 20 reps with a 1 minute break between sets.