Top Secret Rag Arm Destroying Arm Workouts
If you’ve ever wanted a man’s man arm blasting workout that I guarantee will blow your pythons up, well, here it is. This is a gut-wrenching ball breaking, I gotta go home to mommy workout that if you do it, will amaze and astonish all of your hormones and testosterone in your body and rush it to your arms. This is a no-Nancy Hulk-building arm workouts for the fearless few who want Massive Spectacular Jaw-Dropping Arms.
You will see and feel muscles in your arms that you didn’t even know that you had. I’m talking the whole arm, not just your show off biceps or look at my awesome triceps, I’m talking the whole enchilada. Python Hall of Fame with forearms backing you up. I dare you to add this to your workout and I bet you’ll be bragging about your god-like arms in no time. Here it is!
Start: Place your hands on either side of the parallel bar apparatus using a neutral grip. Straighten your elbows and hang between the uprights with your legs together and shoulders back. Lift your chest and chin so your body is upright (vertical) in the machine.
Move: Bend your elbows and lower yourself slowly, keeping your chest lifted and your shoulders back. Don’t allow your elbows to flare out too much; keep them pointing toward the rear. When your arms form a 90-degree angles, reverse direction without bouncing and fully extend your elbows without locking out at the top.
Hot Tip: The key to making dips focus on the triceps and not the chest is to keep your body as upright as possible. If you lean forward or allow your shoulders to roll forward, the chest begins to take over the motion. Lift your chin and focus straight ahead, and don’t bring your feet up behind.
Bent Over Overhead Extension Row
Start: Stand with your feet together and hold the handles (attached to a lower pulley) overhead with both hands using a neutral grip. Take a large step forward to create tension on the cable, and then bend forward from your waist until your torso is nearly parallel to the floor.
Your elbows should be bent and upper arms beside your ears such that you feel a deep stretch in your triceps, with your back flat.
Move: Keep your torso steady as you straighten your arms to press to full arm extension. Squeeze your triceps hard at the top before slowly reversing the move back to the start.
Hot Tip: The only movement taking place should be at the elbow joints. Make sure your not leaning in to move the weight. Make sure the back is straight and the abs are tight. This position is awkward so you want to be as stable as possible.
Start: Stand erect with your feet hip-width apart and take a neutral grip on a rope attachment clipped to the lower pulley. Draw your shoulders down and back and secure your elbows to your sides, maintaining a big chest throughout. Separate your hands such that they’re hip width apart.
Move: Ben your elbows and contract your biceps to raise the rope ends towards your shoulders. Raise the handle as high as you can without drawing your elbows forward from your sides. Hold the peak-contracted position momentarily, then slowly lower back to start.
Hot Tip: Hammer curls better target the often forgotten areas of the biceps, the brachialis and the brachioradialis. You can really build up your overall arm mass when you train some of these smaller ones.
Standing Barbell Curls
Start: Stand erect with your chest out and shoulders back, knees unlocked and feet hip-width apart. Hold a barbell in front of your thighs with a shoulder-width, underhand grip.
Move: Contract your biceps to raise the barbell towards your shoulders. Stay upright and keep your torso steady; don’t lean forward or backward to generate momentum. Squeeze your biceps hard at the top, and then slowly lower back to start.
Hot Tip: To get a little stronger contraction I bring my elbows forward slightly at the top and really squeeze the muscle hard, but I don’t pull to the point where the front delts are picking up the workload. I then put my arms back into position before lowering the weight.
Start: Adjust a preacher bench so your underarm fits squarely over the top. Extend one arm along the side of the pad and hold a dumbbell with your palm facing up. Place your other hand on the bench for stability and lean slightly toward your working arm.
Move: Curl the dumbbell towards your shoulder by contracting your biceps. Keep your armpit and upper arm pressed into the pad at all times. Squeeze the muscle hard at the top, and then lower the weight back to the start, extending your arm slowly down.
Hot Tip: On this move I like to go really slow on the eccentric (negative) part. Negatives help strengthen the joints, reducing your risk of injury, while also working the biceps more completely and building incredible shape. I take one count to raise the weight and a 2-3 to lower.
Start: Stand erect with your feet hip-width apart and take a neutral grip on a rope attachment secured to the upper pulley. Lock your elbows to your sides and lean forward slightly from your waist, keeping your back straight.
Move: Extend your elbows by contracting your tri’s to press the rope downward and outward simultaneously. Keep your upper body steady – don’t tip forward to lean in to the rope. Hold the fully extended arm position for a count before slowly returning to the start by bending your elbows.
Hot Tip: Keep your elbows in tight during this move – don’t allow them to flare out at all, even when your locked out.
EZ-Bar Cable Curl
Start: Stand erect with your feet hip-width apart and your knees unlocked. Take a shoulder-width underhand grip on an EZ bar attached to a lower pulley. Draw your shoulders down and back and secure your elbows by your sides.
Move: Bend your elbows and contract your biceps to lift the bar towards your chin. Keep your torso steady - don’t swing or lean backward to lift the bar.
When you’ve come as high as you can, hold the peak contraction for a count before slowly lowering back to the start.
Hot Tip: Vary your grip position with each set of curls, moving from a wide grip to a close grip. Changing grips helps me exhaust the entire muscle more thoroughly.
Start: Stand erect with your feet hip-width apart and take a wider-than-shoulder-width on a straight bar attached to an upper pulley. Secure your elbows at your sides and draw your shoulders down and back.
Move: Contract your triceps to straighten your elbows, bringing the bar down toward your thighs. When your arms are fully extended, hold the contraction for a count and squeeze the triceps hard before slowly returning to start.
Hot Tip: Try to straighten your arms all the way through my wrists, all the way down to my thighs to really hit that outer triceps head as hard as possible. As a finishing move, I’ll sometimes do a drop set for a finishing set.
In Conclusion: I like to train biceps and triceps
together, and usually I alternate a biceps move with a triceps one to keep everything balanced and strong. Although I train bi’s and tri’s together, I rarely superset the moves; I leave plenty of rest time between each exercise — about 1-2 minutes — so I can then hit the opposing muscle group hard and heavy.
I believe in using heavy weight for low reps, but I also think it’s good to change your rep ranges from time to time to throw your body a curve ball.
Sometimes I’ll even take a day and do 50-rep sets: I go as heavy as I can for as many reps as possible, then I’ll take a short break — just a few seconds —before continuing with the set until I reach 50. A few exercises like that and I’m toast.
Arm Blasting Workout Routine
Exercise Sets Reps
Standing Barbell Curl 3 10-12
Parallel-Bar Dips 4 10
Preacher Curl 4 10-12
Bent-Over Overhead Extension 4 10
EZ-Bar Cable Curl 3 – 4 10-12
Rope Pressdown 4 10-12
Rope Hammer Curl 4 10-12
Reverse Grip Pressdown 3 – 4 10-12