These arm exercises may very well be the best present you get this year.
It’s late December and you’ve been squatting, deadlifting, and benching your way through the fall and into winter… as you should be. But now that the holidays are here, and you’re more than likely in a deload week, which means there’s no better time to reward yourself with the gift that keeps on giving. No I’m not talking about Ugg slippers, iPad’s, or Tickle Me Elmo’s… I’m talking about the best arms exercises you’ve probably never seen before!
Mix these in over the extended break and I guarantee you’ll be feeling like a new man come 2012. But don’t take my word for it. Give these bad boys a go and let me know how they work out for you in the comments section below.
1. 1 Arm Barbell Curls:
Wait, what? No need to adjust your screen or your brightness settings because you read that correctly. Performing this one with an Olympic bar is pretty tough, so if you can’t pull that off grab an e-z curl bar and throw some 10’s on each side. Either way, keep your elbows close to your body and perform these as if you were doing one arm dumbbell curls. Balancing the bar may be the hardest part, but if it were easier everyone would be banging these out right?! 3 sets of 5-8 reps should do the trick here.
2. Zottman Curls:
Another off the wall bicep exercise that’s not for the faint of heart…or for those with weak forearms. Perform the first part of this exercise as if you were doing a concentration curl standing straight up. Then in a twisting motion rotate the dumbbell so yours palms are facing away from you. Now here comes the fun part: lower the dumbbell back down to your thigh and feel your forearms ignite the whole way down. Boom babyyyyy! 3 sets of 8 reps (each) and you’re on to the next one.
3. Body Weight Scull Crushers:
Warning: These look far easier than they actually are. Start off by placing a bar at mid thigh level off of the floor in a power rack. After making certain it’s secure, place your hands on the bar in the same position as you would for a set of close grip bench presses. Now in a similar motion to a pushup, go down and up as if your forehead is coming towards the bar, while keeping your body flat the entire time. I like to bang these out at the end to get a good pump, so 2-3 sets of 12-15 reps here is suffice.
4. Iso Preacher Hammer Curls:
Grab a dumbbell that’s the same weight you usually use for bicep curls and head to the preacher curl bench. You’re gonna get the same benefits of doing regular hammer curls here (i.e. bulging forearms and a sick pump… duh), but the isolation of the movement is going to up the degree of difficulty and benefits. Again, 3 sets of 8 reps and you’re golden.
5. 3 Position Preacher Curls:
Now these may be the best way to end any arms workout, as your arms will feel like Jell-O when done. Start by performing regular preacher curls until the tank is almost empty (think 8-12 full reps). At that point, bring the bar up higher so that your forearms are parallel to the floor and perform about 5 reps at that concentrated high position. Finally lower the bar down to parallel and perform 5 reps at the lower position. Yeah not easy. Do 3-5 sets and you can blame me when your arms feel like they’re going to fall off.
No matter where or what you’re celebrating this holiday season, it’s always good to make sure your workouts stay consistent and fresh. Nothing like adding a few more effective arm exercises to your repertoire before the start of the new year…
If you really want to build lean muscle mass in your arms, 1R would recommend the following supplements in addtion to the exercises above: