HUGE ARMS!
ISO-TENSION Reps Pulverize Biceps, Triceps & Forearms
by Brad Schoenfeld, C.P.T.
Isolating muscles when weight training is the first step in developing them to their potential. The tension provided during the repetitions forces fiber growth. A strategy of combining isolation and tension forces maximal gains. The Iso-tension strategy works particularly well when bombing arms. The isolation is addressed by the various exercises. The tension comes in before and after each repetition, through a flex of the muscle under siege. The following arms workout employs dumbbells exclusively. Perform eight repetitions of each exercise twice weekly.
BICEPS Concentration Curls
Sit grasping a dumbbell palm up in the right hand just off the ground, with the left hand on the left thigh for support. Flex the biceps, then proceed to curl the weight up until bicep meets forearm. Pause and again flex the biceps, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
BICEPS Single-Arm Curls
Stand grasping dumbbells palms in at sides. Flex the left biceps, then proceed to curl the arm up, twisting the wrist so it faces back at the top. Pause and again flex the biceps, then lower to starting position and next flex and curl the right arm up. Perform 10 alternating repetitions with each arm.
TRICEPS Double-Arm Rear Curls
Stand grasping dumbbells overhead in both hands. Flex the triceps, then proceed to lower the weights behind the head. Pause and again flex the triceps, then return to starting position. Perform 10 repetitions.
FOREARMS
Single-Arm Hammer Curls
Stand grasping dumbbells palms in at sides. Flex the right forearm, then proceed to curl the arm up, keeping the wrist facing in. Pause and again flex the forearm, then lower to starting position and next flex and curl the left arm up. Perform 10 alternating repetitions with each arm.
TRICEPS
Single-Arm Kickbacks
Bend over grasping a dumbbell palm in with the left hand, the arm bent at a 90-degree angle and the right hand on the forward right knee for support. Flex the left triceps, then proceed to extend the weight behind you until the arm is almost straight. Pause and again flex the triceps, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
BICEPS Concentration Curls
Sit grasping a dumbbell palm up in the right hand just off the ground, with the left hand on the left thigh for support. Flex the biceps, then proceed to curl the weight up until bicep meets forearm. Pause and again flex the biceps, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
FOREARMS Double-Arm Twist Curls
Stand grasping dumbbells palms up in front of thighs. Flex the forearms, then proceed to curl the weights up together, twisting wrists so palms face in at the top. Pause and again flex the forearms, then return to starting position. Perform 10 repetitions.