Biceps and triceps supersets, in which you alternate biceps and triceps exercises without rest, work really well. A good, basic superset for arms is the barbell curl alternated with the cable triceps pressdown. Take the barbell to the cable machine, that way you eliminate any rest between sets. This really helps to maximise the blood flow into your arms. A lot of bodybuilders have built great arms doing this kind of superset.
Here is a workout which focuses on the arms. This workout will leave you with a pump.
Concentration Curls – 5-6 sets, 12 reps
Wide-Grip Barbell Curls – 5 sets, 12 reps
Hammer Curls – 5 sets, 12 reps
Standing Bent-Over Concentration Curls – 5 sets, 12 reps.
One-Arm Overhead Extension – 5-6 sets, 12 reps
Pressdown – 5 sets, 12 reps
One-Arm Pressdown – 5 sets, 12 reps
Rope Pressdown – 5 sets, 12-15 reps
1) Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
2) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Tip: Only the forearms should move.
3) Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4) Slowly begin to bring the bar back to starting position as your breathe in.
5) Repeat for repetitions.
1) You can also perform this movement using an EZ-bar or EZ-attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
2) You may also use the closer grip for variety purposes.
Both versions of the curl work your biceps, but which is better at targeting the hoghly sought-after peak of the biceps?
Ez-Bar Preacher Curl
Using various angles to gain mass and strength for major bodyparts like legs and back is critical. Too many athletes fail to extend such importance to the smaller muscle groups. The biceps, like the tricpes, grow and respond best when you train them with various exercises from a myriad of angles. The preacher curl places your arms in front of your body, allowing you to blast your biceps with incrediable isolation. The Ez-bar is slightly easier on the wrists than the straight-bar counterpart. Make sure your armpits rest comfortably atop the bench and your triceps are flush against the pad. At the top of the movement do not come up so high that your elbows rise off the bench, but keep your forearms nshort of perpendicular to the floor in the top position. Likewise, keep a slight bend at the bottom of the rep to ensure constant tension.
Incline Dumbbell Curl
Muchg like the preacher curl, the dumbbell curl done on an incline bench changes the angle of the arms to the body. You want to angle the bench at about 30-40 degrees backward for optimal pull on the biceps while not placing too much stress on the shoulder joint, especially in the start position when the dumbbells are hanging toward the floor. You do not need a ton of weight on this exercise to stimulate and innervate the relatively small biceps muscles. As opposed to the standing dumbbell curls the incline dumbbell curl eliminates much of the momentum, helping target the muscle with unrivalled accuracy. The dumbbells also allow you to determine muscular imbalances between arms, as you’re unable to do during the barbell versions of the curl. Finally, during the incline dumbbell curl you can work both arms simultaneously or alternate arms depending on your preference.
Although both these exercises are applauded and recommended for upper arm development, for hitting the peak the incline dumbbell curl is the clear winner. Here’s why: The peak of the biceps, or the highest point of the muscle during a double-biceps pose, is actually the long head, which is best targeted by the incline curl because of the pre-stretch that’s placed upon it at the start of the move. Conversely, the long head is under much less stress during the preacher curl when your arms in front of your torso. The preacher curl, while not superior for the peak, hits the short inner head. For that reason we recommend you utilise both exercises in your biceps routine.