5 Best Alternative Exercises for Jacked Arms
2025-02-13
This workout is designed to help you build strong and defined arms using innovative and effective exercises that can be done in any gym setting. The routine focuses on targeting different areas of both your biceps and triceps, engaging multiple muscles with each move. It's perfect for those looking to enhance their arm training with fresh, alternative movements, providing not only variety but also functionality and strength. Whether your goal is to build muscle, increase strength, or improve definition, these exercises will guide you towards jacked arms while keeping your routine exciting and dynamic.
Zottman Curl
From Marcus Filly
The Zottman Curl is a dynamic arm exercise that targets both the biceps and forearms. It involves curling the dumbbells with a traditional bicep curl motion, rotating the wrists at the top of the movement, and lowering the weights with a reverse curl. This combination maximizes muscle engagement throughout the entire arm. The exercise can be performed standing or seated, with varying weights to increase difficulty. It is ideal for developing balanced arm strength and enhancing forearm endurance.
Close-Grip Dumbbell Press
From Central Athlete
The Close-Grip Dumbbell Press is an exercise that targets the triceps and chest by requiring you to press the dumbbells above your chest with a closer grip than the traditional press. Lying on a bench, hold a pair of dumbbells with your palms facing each other, keeping your elbows tucked in close to your body. Press the weights upward by extending your arms, and slowly lower them back to the starting position. This exercise helps in strengthening the triceps and provides a secondary workout for the chest muscles.
Rope Hammer Curl
From James Harrison
The Rope Hammer Curl targets the biceps and brachialis muscles, enhancing arm thickness and strength. Using a rope attachment on a cable machine, grip each end with a neutral grip, keeping your elbows close to your body as you curl the rope upwards. Focus on squeezing your biceps at the top of the movement. Maintain a controlled motion to optimize muscle engagement and avoid swinging your body. This exercise is great for building overall arm mass and improving grip strength.
Reverse-Grip Bench Press
From Rogue Fitness
The Reverse-Grip Bench Press is a variation where the lifter presses the barbell with an underhand grip. This exercise targets the upper portion of the pectorals and the triceps effectively while also engaging the anterior deltoids. It's an excellent alternative to traditional bench pressing to diversify muscle development. Ensure to maintain a steady grip and controlled movement to avoid wrist strain. Begin with lighter weights to master the form before progressing.
Kettlebell Bottoms-Up Press
From E3 Rehab
The Kettlebell Bottoms-Up Press is a challenging exercise that targets the shoulders and triceps while enhancing grip strength and stability. By holding the kettlebell upside down, you recruit stabilizing muscles in the wrist and forearm. It requires focus and control to press the kettlebell overhead without tipping it over. This exercise also helps improve shoulder mobility and core stability.