Workout 4: Biceps & Triceps
1. Alternating Dumbbell Curl
- Grab a dumbbell in each hand.
- Curl the dumbbell with one hand while keeping your elbow completely still and by your side.
- At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return.
- Do it with the other arm.
2. Spider Barbell Curl
- To begin this exercise; position the bench in an incline degree. Similar to if you were performing an incline bench press movement. Also, place the barbell so that you are going to use just in front of the bench.
- Place yourself on top of the bench with your stomach and front torso pressing against. As you grip the barbell in front, ensure that both feet are firmly positioned against the floor allowing your body full stabilization and a firm base.
- Hold the bar with your palms facing the ceiling, and curl the bar upwards, making sure to keep your elbows still throughout the movement.
- Slowly release the bar back down.
3. Single Arm Cable Curl
- Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
- Stand in front of the cable machine and grasp the handle with an underhand grip.
- Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
- Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
- Repeat for desired reps, and then repeat for the other arm.
4. Rope Hammer
- Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
- Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
- Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
- Slowly lower the rope back to the starting position.
1. Skull Crusher
- Lie back on a flat or slightly inclined bench. Using an overhand grip, grasp the innermost grips on the EZ bar. Hold it with your elbows tucked in and your arms perpendicular to the ground.
- Keeping your upper arms stationary, lower the bar by unlocking your elbows to a flexed position. Pause once the bar is directly above your forehead.
- Reverse the bar back to the starting position by extending your elbows while flexing your tricep.
- Hold your body above the bars with your arms fully extended and nearly locked into the starting position.
- Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body to help to better work your triceps. Lower yourself until a 90° angle is created between your upper arms and forearms.
- Exhale and push your torso back up using your triceps (feeling a slight stretch in your shoulders) to bring your body back to the starting position.
3. Close-Grip Bench Press
Caution: In order to protect yourself, it is advised to have a spotter help you.
- Start by lying on a flat bench. Retract your shoulder blades as far back as possible so they are touching the back of the pad and make sure to keep them there during the movement.
- Using a close overhand grip, more narrow than shoulder-width apart, lift the bar from the rack. Hold the bar directly above your sternum with your arms locked.
- As you inhale, slowly lower the bar until you feel the it on (or close to) your chest. Your forearm should create a 45° angle to your body. To optimize the workout for your tricep, keep your elbows tucked in close to your torso at all times.
- Bring the bar back to the starting position as you exhale. If you can, try to take at least twice as long to go down than you did when coming up.
4. Diamond Push-Up
- Start by lying on the floor face down with your hands closer than shoulder-width apart. Hold your torso up at arm’s length.
- Lower yourself until your chest almost touches the floor.
- Using your triceps, press your upper body back up and squeeze your chest.