Bored of Bicep Curls? 3 Alternative Arm Exercises for Massive Muscle Gains
2025-02-17
This workout is designed for individuals seeking to diversify their arm training routine and achieve significant muscle growth. By incorporating three dynamic exercises, this session targets various muscle groups within the arms, challenging your biceps and triceps from different angles. Each movement is carefully selected to engage multiple muscle fibers, improve strength, and enhance muscle definition, providing an effective and balanced upper-body workout.
Close-Grip Bench Press
From Marcus Filly
Close-Grip Bench Press is a variation of the traditional bench press that targets the triceps more intensely. By positioning your hands closer together on the barbell, this exercise emphasizes the inner head of the triceps while still engaging the chest and shoulders. It is a compound movement that enhances upper body strength, especially for developing pushing power. Make sure to keep your elbows tucked in to increase focus on the triceps. This exercise is ideal for lifters looking to enhance arm size and strength.
Zottman Curl
From Marcus Filly
The Zottman Curl is a versatile exercise that targets both the biceps and forearms by incorporating a unique rotation on the ascent and descent of each curl. Begin with your palms facing upwards, curl the weights towards your shoulders, rotate your wrists at the top so your palms face downwards, and then lower the weights slowly. This dual-phase curling motion engages the brachialis and brachioradialis, maximizing arm strength and size. For optimal results, use moderate weights and focus on controlled movements to ensure proper form. Incorporate this exercise into your routine to diversify your arm workout and challenge your muscles differently.
Overhead Tricep Extension
From Renaissance Periodization
The Overhead Tricep Extension is a powerful exercise for targeting the triceps, involving lifting a dumbbell overhead and extending the arms fully. This movement not only helps in increasing arm strength but also focuses on muscle endurance. Key to its effectiveness is maintaining a stable core and keeping the elbows inward during motion. It’s crucial to choose a weight that allows controlled movement to prevent strain on the joints. This exercise can be performed seated or standing, with various equipment options such as dumbbells, cables, or resistance bands.