An Arsenal of Arm Exercises
By Kelli Calabrese MS, CSCS, ACE
After 15 years of owning health clubs, I think I’ve seen just about every variation of a bicep curl that is humanly possible. But, which ones are really effective and for which muscles?
What changes when you take a wider grip on the bar or rotate your forearm in on a curl and out on an extension? Let's take a look at some triceps and biceps exercises and the variations that are proven to give you awesome results. Then you can use them in your routines to get arms of steel.
Triceps
Cable Triceps Push Down -- This exercise works the triceps and anconeus, which is the muscle that wraps under your elbow. To work the outside head of the triceps more intensely, use the rope instead of the bar. Use an underhand grip to place emphasis on the head of the triceps that is on the side of the arm closest to your ribs. To increase effort even more, pause at the bottom of the range for 1–2 seconds and squeeze the triceps muscles before returning to the starting position.
Dumbbell Behind the Head Triceps Extension -- This exercise works the lateral head and long head of the triceps muscle. It also works the anconeous. This can be performed seated or standing. The only movement taking place should be at the elbow. The torso should be stabilized as the weight is lowered and lifted with control.
Triceps Kickback -- This exercise is excellent for the entire triceps group. For best results, control the movement throughout the entire range of motion without using any momentum. For variety, you can change the direction of your palm each set in order to stimulate the three heads differently. For example, perform one set with the palm facing down, a second set with the palm facing in and the third set with the palm facing up.
Cable Triceps Overhead Extension -- Facing away from the machine enables more of an effort to be placed on the long head of the triceps. The only movement taking place should be at the elbows. The entire body should be stabilized. For variety, you can use a single cable and slightly rotate your palm away to stimulate the long head.
Supine Triceps Extension -- This exercise equally works all three heads of the triceps. For variation, this can be done with the hands facing in or holding a barbell. If you do this motion using an upper cable, there is more focus on the triceps long head. Trying these on a fit ball will incorporate the muscles of the core, especially the abs.
Machine Triceps Extension -- This machine is known for isolation of the long head of the triceps. Using a combination of machines and free weights will give you the best of compound and isolation exercises for the triceps.
Tricep Dips -- This exercise is good to use towards the end of your triceps workout. It’s a compound exercise that works the triceps, pectoralis and the anterior deltoids. As you get stronger at this exercise, you can add resistance by placing weights on your legs.
Biceps
Barbell Double Biceps Curl -- This exercise is a staple in most arm routines. Using an underhand grip, it mainly works the inside bicep and all of the flexors of the wrist and fingers. Taking a narrow grip on the bar works the long head and a wide grip works the short head. When performing this exercise, keep your back straight and avoid swinging your torso. This can be done one arm at a time for variety and to help keep your strength balanced between both arms.
Low Cable Biceps Curl -- This exercise is good for isolating the biceps and especially the inside bicep. For variety, this can be done single arm to leave the bicep with a nice pump. At the top of the range of motion, you can rotate the palm slightly outward to get a full contraction.
High Cable Bicep Curls -- Also known as Hercules curls, these mainly work the long head of the biceps and the brachialis. For variety, you can perform these one arm at a time. Be sure to keep constant tension on the muscles throughout the range of motion by not letting the arms fully extend.
Hammer Curls -- Sitting or standing, hammer curls focus on the biceps brachii (outside) and are good as a general bicep exercise. This is one of the best for the brachioradialis, which is the muscle that lies on top of the forearm when performing a hammer curl. Keep constant tension on the bicep muscle by not letting the dumbbell hang down between reps.
Concentrated Curls -- This is a good exercise to isolate the bicep muscle group. It allows you to control the range, speed and alignment of the movement. It works the biceps, brachialis and brachioradialis. Once again, stop just short of letting the dumbbell hang at the bottom of the range of motion. Keeping constant tension on the bicep is most effective.
Machine Bicep Curl -- Machines are known for their isolation. You should feel the contraction of the biceps throughout the entire range of motion. When you use slow controlled movements, there is little momentum and a greater ability to create intense tension on the bicep muscles. This exercise works the biceps brachi and brachialis.
Now that you know how to stimulate all three heads of the triceps muscle and the two heads of the bicep muscle, use a variety of these exercises in your routine. Incorporate some variation and advanced techniques like a 1–2 second hold to intensify the movement.
Use the principle of largest to smallest muscle group when planning to engage in arm exercises. If you're working a total body routine, triceps should be performed before biceps, since the triceps are a larger muscle group. If you're working a split body routine, triceps should always be worked after chest and shoulders, and biceps should be worked after the back and shoulders.
You can use these variations of exercises for the next couple months by changing the order you perform them in, varying the speed of the repetitions, adjusting your hand positions and using different grips. The bottom line is that if you're using good form, focusing on the muscle group that is doing the work and choosing a challenging resistance, the results are guaranteed.
All of the above exercises are available on the eFitness exercise plan and can be customized to meet your needs. Variety is the key. We will always have our favorites. But keeping the intensity up, rotating in different exercises and trying safe variations will keep you progressing towards the arms you desire.