So in order to build big arms it's best that you build a workout routine revolving around the three big lifts — the SQUAT, the DEADLIFT and the BENCH PRESS, and instead of doing 15 + sets of
isolated biceps curls and triceps extensions that will just overtrain your arms, you could do a simple routine and try to get the poundage's up in time.
In fact, the reality is that even if you never did a single
isolated bicep curl or tricep extension, you could still build an impressive set of arms fairly easily just through these basic lifts alone.
Not exact matches
One - arm concentration
curls were Arnold's go - to move for
isolating the
biceps and inducing a superior pump, as they are one of the most effective exercises for targeting the outer head of the
biceps and peaking the muscle.
Seated hammer
curls are stricter, meaning they
isolate the
bicep better, and place more stress on the muscle than standing
curls, which allow the use of heavier weights but also tend to rely more on assisting muscles such as the back to
curl the weight.
Rather than simply seeking to
isolate your
bicep, the Ballistic
Curl is an explosive movement combined with a hand to hand transfer, requiring additional grip / forearm strength and hand - eye coordination.
Whole body exercises such as squats, lunges, and deadlifts increase testosterone much better than
isolated exercises for the
biceps and triceps such as
curls and triceps pushdowns.
With the preacher
curl the only joint that is moving is the elbow and the purpose of the exercise is to
isolate the
bicep muscle.
Focus on these movements and then supplement in your
isolated movements like
bicep curls, calf raises and leg extensions once the main muscle building exercises are done.
One of the best ways to
isolate the
biceps when doing particular work out that includes your arms is to perform the barbell
curl.
My workout is just heavy
isolated muscle groupings, like
bicep curls, tricep
curls.