- Standing Dumbbell Reverse Curl: This exercise is just like the bicep curl, but it does it in a slightly different manner. Start by standing with feet about a foot apart and hold a dumbbell in each hand, with palms facing backward. Bend at the elbow and pull the dumbbell up to the front of your shoulder keeping the palm facing outward. You will end with the dumbbells in front of your shoulders and your palms facing forward. , Slowly lower the weights. Do 3 sets of 6-8 reps for size gains and 12-15 reps for strength and muscular endurance.
- Hammer Curls: Stand with the feet a foot apart and have a dumbbell in each hand at your side with palms facing your thighs. Start with one side, bend your elbow and pull the dumbbell up to the front your shoulder. The dumbbell should be held with the weighted ends vertical so that your palm stays in the same position as the start. After you lower one arm, lift the other. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance.
- EZ-Bar Curl: Stand with your feet one foot apart and hold and EZ bar bar in front of you with both hands, palms up. Bend at your elbows and pull the bar up towards your chin. . Hold the bar for one second and slowly lower it. Do 3 sets of 6-8 reps for size gains and 12-15 for strength and muscular endurance
- Chin-Up: To do a chip-up, you need a pull-up bar. Place your hands shoulder-width distance apart with your palms facing towards you. Pull yourself up to the bar at chin height by contracting your arms and back muscles.. Then slowly lower and do it again. You should be able to complete 3 sets of 6-8 reps. If this exercise is too hard, you can develop the necessary strength by performing the Reverse Grip Lat Pull Down exercise for a few weeks.
- Close-Grip Bench Press: You'll need a weight bench and a spotter (for safety) to do this exercise. Place your hands approximately 6 inches apart on the bar.. Take the bar off the pegs, lower it to the middle of chest, and then push from your arms to return to the starting position again. The movement needs to be slow and controlled. Do 3 sets of 6-8 reps of this exercise for size gains and 12-15 for strength and muscular endurance
- The Dip: For this exercise, you need parallel bars. You can dip by holding yourself up on the bars with your arms, and lifting your legs under your buttocks. Lower your whole body slowly with your arms, as if you were doing a pushup (same arm movement). Do 3 sets of 8-10 for size gains and 12-15 for strength and muscular endurance . This exercise works your arms and upper chest muscles.
These are just a handful of exercises that you can try when working out on arm day. All of them are designed to build up arm muscle, not maintain what you have. Many of these exercises are the type that body builders use to add muscle mass to their arms. You should take a few rest days after completing these exercises and focus on a different part of the body.
For more great exercises and nutrition advice, contact us at Promax.