By fine-tuning the maximum bearing point of many common elbow movements and multi-joint movements, maximum tension can be created in different positions on the movement stroke of a given movement. This simple angle adjustment is simple and all can be done. As an example, a brace bend and a standing bend have different angles and different points of maximal load on the muscles. Here are 7 moves to fill out the back side of your arms.
1. Lateral one-arm overhead arm curl
The overhead arm curl can be done with two hands or one, but this exercise needs to be done lying on your side on an upper incline board, basically the same as in a standing position but with your body inclined. Also because of the incline, the maximum bearing point changes, as the upper arm is no longer perpendicular to the floor. The greater the angle of the upward incline, the more pronounced the contraction of the apex, which will give a better stretching effect.
Training tip: keep the upper arm at an angle to the upper incline plate, keeping it in the same plane; if the maximum bearing point is perpendicular to the floor, it will approximate a standing arm extension and defeat the goal at the same time.
2. Lower incline barbell arm extensions
Arm curls, whether done with a straight or curved bar, are nothing new on the lower incline plate, but many people don't do them this way and simply change the angle. Doing so changes the maximum bearing point and provides a new stimulus from the traditional training style.
Training tip: Adjust the angle of the incline board so that the upper arms remain perpendicular to the body, and you can choose multiple incline angles to target different areas. Of course, it is also possible to train with an upward incline.
3. Upper incline narrow bench press
The upward incline narrow bench press is a classic movement to add some intensity to the start of an arm workout. This allows you to lift more weight than other triceps exercises, while not being limited to a flat bench, and as with the downward incline arm curl, you can seek new stimuli with the upward incline plate.
Training tip: Keep your arms perpendicular to your body for better results. Also, train at multiple angles by adjusting the upward incline angle.
4. Supine rope arm curls
Most guys prefer to do arm curls with free weights, switch to ropes and the results may be more pronounced. The pulley is in a lower position and the movement is not to counter gravity, but the line of force pulled up will pull the sides of the body, the angle can also be changed by adjusting the height of the pulley.
Training tip: Arm curls can be done on both the upper and lower incline plates.
5. Prone rope arm extensions
As with the rope arm extensions, the pulley is used to change the angle of pulling, keeping the muscles tense throughout the exercise, starting with the pulley at the lowest point and adjusting the angle afterwards.
Remove the handles and pull the rope by holding the small ball with your thumb and index finger so that you can use the opposite grip position, when the outer head does more work. Rotate your wrists so you can have a reverse grip position, which targets the inside head more.
Training tip: By reducing the weight and lowering the elbows, the single joint movement becomes a multi-joint movement, increasing the stress on the triceps, so always keep the upper arms at the sides of the body.
6. Push-up lockout
Start in a push-up position with one hand slightly raised, like an aerobic step, and the other hand braced on the ground, down and then up.
It differs from the normal push-up: you need to continue to extend your elbow until your arm is completely straight and the hand that is underneath is completely off the ground. This greatly increases the volume of the triceps, not only because it stabilises the shoulders, but also because it maintains body position and engages the core muscles in order to keep the body in a neutral position.
Training tips: This can be done with a step stool or a small medicine ball, which is not recommended to be larger than 3.5 kg. Using a medicine ball is more difficult than using a step stool because it is movable. In addition, the upper body muscles can be trained with the feet on high places.
7. Single arm reverse grip rope concentration pull down
The name is awkward but the movement is not difficult. Think of it as a one-arm rope concentration curl, which happens to be in the opposite direction.
It can be done in a standing or seated position with the arms against the inner thighs for better results. This should be the last movement and it is already difficult to use large weights.
Training tips: set the pulley in the highest position, you may need to adjust it if doing it in a seated position, make sure the triceps are always against the inner thigh and use the untrained arm to do forced sets for the trained arm.
7 moves that are fresh and effective, all for you. Want to get expert-like results fast, then try these tips, plus lots of practice.
