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Five steps to building bigger, stronger arms. Routine by Frank Deville.
Biceps and triceps are the icing on the beefcake, the muscles that make an instant impression. Yet although they rank high on the aesthetics scale, they're also important parts of a strong body. Biceps are the two muscles located at the front of your arms while triceps are the three that run along the back of your arms. With regular workouts and a balanced diet, it's possible to develop well-defined tris and bis.
This month, we've devised a routine that does exactly that. You'll require two dumbbells (a barbell is optional) and a weightlifting bench or a low stable table. As with any workout, it's important that you ask someone to oversee your routines, especially if you're doing them for the first time. Ideally, a gym instructor or certified professional trainer are your best bets but if you know someone who's experienced at weightlifting, ask them to 'spot' you. If done incorrectly, some of these exercises could be harmful to your body. Posture is crucial, so read each exercise carefully before trying it.
The following routine is broken down into repetitions for beginners, intermediate and advanced athletes; choose the option that suits your fitness level and use the appropriate dumbbells (see table below right). This routine can be done once or twice a week as an isolated workout, or combined with a cardiovascular workout such as jogging or cycling. Whatever you do, don't overdo it - once or twice a week is sufficient.
To warm up, start with a short jog. After this, gently move your arms around: in circles, across body movements, shoulder blade rolls, trunk twists and forward and backward squeezes. Gradually increase the range of these movements. This increases blood flow and temperature, leading to greater elasticity and 'give' in the soft tissues. Then it's time to go for it!
Biceps curls
In the starting position, stand with your feet apart at about the same width as your shoulders. Your knees should be bent. Hold the barbell with both hands - your palms should face forwards. Try to restrict your body's movement as you lift and lower the barbell from the start and end positions. Keep the movements smooth and slow. Gradually hoist the weight to shoulder height, pause as it reaches its highest point, then lower it to thigh height. You can also do this exercise using two dumbbells: in this case, your palms should face your thighs in the starting position. Lift one arm at a time, rotating the palm to face the front of the shoulder. Pause as the weight reaches its highest point then lower it to the hip. After this, you can repeat the movement with the opposite arm.
Develops: Biceps
Beginners: 8-12 reps, 3 sets, 30 second rest between sets (light weights)
Intermediate: 10-15 reps 3-4 sets, 30 second rest (heavy weights)
Advanced: 6-10 reps, 4-5 sets, 30 second rest (heavy weights)
One-arm row
This is best done with a bench so you can distribute your weight evenly. Having the bench for support enables you to maintain correct spinal alignment during the exercise.
First rest your dumbbell on the floor next to the bench - this way you can assume the correct body position before you pick up the weight..
Stand next to the bench so it runs lengthways, parallel to your body. Place a knee on top of the bench then bend forward and rest your hands on the bench, which now support your weight. Tighten your abs and keep the back straight. Reach down with your hand and lift the weight off the ground; the arm extended.
Pull your elbow upward, the arm should pass close to your body. Lift the weight to hip height; your elbow should be above the lower back. Hold this for a moment then slowly lower the dumbbell to the starting position. The whole time, ensure the torso is parallel to the ground. Don't twist your body to lift the dumbbell - if you feel the need to do this, your weight might need to be lighter. Keep your eyes fixed on the bench while doing this to ensure your body is aligned correctly.
Once you've completed the desired repetitions, lower the dumbbell to the floor, stand up and reposition yourself to workout the other arm. Then repeat the exercise in the same fashion.
Develops: Back, rear shoulder, triceps
Beginners: 8-12 reps, 3 sets each arm, 30 second rest between sets (light weights)
Intermediate: 10-15 reps 3-4 sets each arm, 30 second rest (heavy weights)
Advanced: 6-10 reps, 4-5 sets each arm, 30 second rest (heavy weights)
Isolated curl
Before you begin, place a barbell close to the bench. Sit down on the bench, spread your feet wide apart. Bend at the waist and bring your upper body forward. With one hand, carefully pick up the dumbbell; your other hand should rest on the thigh, providing stability.
Bring the hand with the weight across to your inner thigh and nestle it there - this should provide stability for the exercise. Throughout the exercise, try to anchor the arm there; don't let it slide away from the thigh.
To start, bend the elbow and raise the weight to your shoulders; you'll feel your biceps tighten. Hold this for a second then lower the weight. After you've completed your repetitions, lower the dumbbell to the floor, reposition yourself then start with the other arm.
Develops: Biceps
Beginners: 8-12 reps, 3 sets each
arm, 30 second rest between sets (light weights)
Intermediate: 10-15 reps 3-4 sets each arm, 30 second rest (heavy weights)
Advanced: 6-10 reps, 4-5 sets each arm, 30 second rest (heavy weights)
Tricep Extention
Place a dumbbell on the floor or on a platform near the bench. First, rest your knee on the bench then bring your upper body forward and down to the bench, your hands now resting on top of it. With one hand, pick up the dumbbell and bring it up alongside your torso. Your upper arm should be pressed against your side; the elbow slightly higher than the body.
Extend your arm fully, bringing the weight behind you until your arm is completely flexed. Hold for a moment then slowly return to starting position.
Ensure shoulders are parallel to the floor and maintain firm, flexed abs. Your body shouldn't sway with the exercise - if you have difficulty then decrease the weight of your dumbbell.
Once you've finished your repetitions, lower the weight then repeat the exercise with the opposite arm.
Develops: Back, triceps
Beginners: 8-12 reps, 3 sets each
arm, 30 second rest between sets (light weights)
Intermediate: 10-15 reps 3-4 sets each arm, 30 second rest (heavy weights)
Advanced: 6-10 reps, 4-5 sets each arm, 30 second rest (heavy weights)
Tricep dip
In this exercise, you're using your own body as the weight. So if there are no dumbbells around, this is the ideal way to workout your triceps.
Sit on the edge of a bench. Place your hands by your hips, palms-down on the bench and wrap your fingers around the underside of the bench. Your grip should be firm and comfortable - you don't want to slip.
Lift your body off the bench with your arms and shoulders; flex your abs at the same time. Push your weight forward from your hips, in front of the bench about 5cm or so. With your feet flat on the floor and your knees bent, gradually bend your elbows and lower your body towards the floor. Your body should move straight down then up; it shouldn't move diagonally down. Keep your elbows directly behind you, not bending out at the side. This will isolate the triceps as the muscles are doing the work.
Look straight ahead as you lift; straighten your arms. As you reach the maximum height, push your shoulders away from the head to complete this movement. Keep your shoulders wide throughout, not hunched inwards.
Develops:Triceps
Beginners: 8-12 reps, 3 sets, 30 second rest between sets
Intermediate: 10-15 reps 3-4 sets,
30 second rest
Advanced: 6-10 reps, 4-5 sets, 30 second rest
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