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The Ultimate Big Arm Workout

The Ultimate Big Arm Workout

Fill your muscle-building arsenal with these moves for bigger guns.

dumbbell curl promixx

1A: Dumbbell Curls

3 Sets / 15 Reps / Tempo 2:2

With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with oppo -site arm. Continue to alternate between sides.

dumbbell hammer curl promixx

1B: Dumbbell Hammer Curls

3 Sets / 15 Reps / Tempo 2:2 / 60 Sec Rest

With elbows to sides and palms facing inwards, raise one dumbbell until forearm is vertical and the dumbbell touches the shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

ez barbell curls

2A: EZ Barbell Curls

3 Sets / 8 Reps / Tempo 2:2

With elbows to sides, raise the barbell until your forearms are vertical. Lower to original position and repeat.

21s barbell curls

2B: 21s Barbell Bicep Curl

3 Sets / 21 Reps / Tempo 2:2 / 60 Sec Rest

Start with your elbows to your sides and the bar lowered by your hips. Perform 7 repetations of bringing the bar up so that your arms are at a 90 degree angle to your body. Next, from the 90 degree angle curl the bar to your chest. Then lower back down to the 90 degree and perform 7 of these reps. Finally perform 7 full reps from hips to shoulders.

straight bar cable curls

3: Straight Bar Cable Curls

1 Sets / 50 Reps / Tempo 2:2 

With elbows to side, raise rope until forearms are vertical. Lower until arms are fully extended. Repeat.

skull crushers

4A: Skull Crushers

3 Sets / 15 Reps / Tempo 2:2

Lower bar to forehead by bending elbows. Extend arms and repeat.

tricep dips

4B: Tricep Dips

3 Sets / 15 Reps / Tempo 2:2 / 60 Sec Rest

Extend arms down. Return until forearm is close to upper arm. Repeat.

straight bar cable pull downs

5A: Straight Bar Cable Tricep Pull Downs

3 Sets / 15 Reps / Tempo 2:2

Extend arms down. Return until forearm is close to upper arm. Repeat.

rope pull downs

5B: Rope Cable Tricep Pull Downs

3 Sets / 15 Reps / Tempo 2:2 / 60 Sec Rest

Extend arms down. Return until forearm is close to upper arm. Repeat.

close grip bench press

6: Close Grip Bench Press

1 Sets / 50 Reps 

Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat. Do as many reps as you can, drop weight if you need to until you hit 50 reps.

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  • Ben Ellis