Action Set: 5 exercises that will make your arms look shapely

The Championships Instagram account continues its series of workouts for home and gym. We shoot them on video and share them with you every weekend.

Today we are going to do five exercises with equipment that will help to make your arms strong and relief. Alexander Karpov, a master trainer of the gym, helps us to understand the correct technique and make an optimal training plan.

Training for arm muscles in the gym

This complex is suitable for everyone. Depending on the level of training, only the weight of the weights will differ.

Forearm flexion with EZ-barbell

Starting position: standing, legs slightly bent at the knees, body slightly inclined forward, hands holding the bar.

Bend the forearms, keeping the body still, and smoothly return the projectile to the starting position.

Forearm flexion with outward rotation (supination) with dumbbells

Starting position: standing, legs slightly bent at the knees, body slightly tilted forward. Hands with dumbbells lowered, palms facing the body.

Bend your forearms. While lifting the dumbbells, turn your palms with the projectile outward. Smoothly return to the starting position.

Forearms bend in crossover from two blocks

Starting position: standing in the plane of the cable of the trainer, arms straightened and raised to the level of the shoulder joints. The blocks are at the top of the crossover.

Simultaneously bend your forearms while maintaining your body position and staying in the plane of the cable. Then return to the starting position.

French press with dumbbells lying down

Starting position: lying on the bench or floor, arms straight, hands with dumbbells are above the shoulder joints, palms facing each other.

Simultaneously bend the arms in the elbow joints and lower the projectiles to the side of the head. After that, return to the starting position under control.

Forearm extension in crossover with rope grip

Starting position: facing the machine, hands holding the rope handle, grip the rope ends. Legs slightly bent at the knees, body slightly inclined forward.

Keeping the body position, unbend the forearms and spread the ends of the handle apart. Elbows should be pointing downward during the movement. Return to the starting position.

The first, second and fourth exercises should be performed with a sufficiently heavy weight, but without violating the technique in the given number of repetitions. In the third and fifth exercises, choose the weight so as to achieve “burning” in the muscles.

Recommendations that should be taken into account when creating a training plan

Combine arm exercises with training of large muscle groups

One of the most important factors for “pumping up” your arms is to combine them in a split with training the larger muscle groups. For example, you can combine chest with biceps, back with triceps, and so on.

Do not overload the muscles

You should also realize that the arm muscles – biceps and triceps – are small muscle groups, so you should not overload them. It is enough 6-7 approaches per training session: one exercise in 6 approaches or two in 3 approaches.

Remember about indirect loading

The muscles of the arms act as synergists in training the chest, back and a little bit of the shoulders. This means that the biceps and triceps help to perform the movements in the exercises for the listed muscle groups.