ARMS, Part 1 - Intermediate/Advanced

ARMS, Part 1: Beginner | Intermediate/Advanced

INTERMEDIATE
Do the four intermediate/advanced exercises shown here for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 8–10
  • WEEKS 3 & 4: 2 or 3 sets of 6–8

ADVANCED
Do the four intermediate/advanced exercises shown here for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 6–8, after a thorough warmup with lighter weights
  • WEEKS 3 & 4: 2 or 3 sets of 4–6, after warmup

Dumbbell Overhead Triceps Extension with Feet Elevated

  1. Grab a pair of dumbbells and sit on the end of a bench with your back straight. Hold the dumbbells at arm's length above your head, your palms facing each other. Lift your feet off the ground a few inches by raising your thighs slightly.
  2. Without moving your upper arms, lower he dumbbells behind your head until your forearms are just past parallel to the floor.
  3. Pause, then straighten your arms to return the dumbbells to the starting position.

Body-Weight Triceps Extension

  1. Set the barbell supports of a squat rack about 3 to 4 feet above the floor and place a bar across them.
  2. Grab the bar with an overhand grip, your hands 6 to 8 inches apart. Still holding the bar, back up until you're in a modified pushup position: Your arms are straight, your body nearly forms a line from your head to your ankles, and you're standing on the balls of your feet.
  3. Lower your head toward the bar by bending your elbows until your head nearly touches the bar.
  4. Pause, then push yourself back up to the starting position by straightening your arms.

Single-Arm Unsupported Concentration Curl

  1. Grab a dumbbell with your left hand and stand with your feet shoulderwidth apart. Keep your back flat and bend at your hips and knees until your upper body is almost parallel to the floor. Let your left arm hang straight down from your shoulder and place your right hand on your right thigh.
  2. Curl the dumbbell toward your chin as high as you can without moving your upper arm.
  3. Pause, then slowly return to the starting position. Finish the repetitions with your left arm, then switch to your right to complete the set.

Incline Zottman Curl

  1. Set an incline bench at about a 60-degree angle and grab a pair of dumbbells. Lie on your back on the incline bench and let the dumbbells hang at arm's length straight from your shoulders, your palms facing forward.
  2. Curl the weights up as high as you can without moving your upper arms forward.
  3. At the top of the curl, rotate your wrists so your palms face the floor. Slowly lower them in that position.
  4. At the bottom of the curl, turn your palms forward again to start the next repetition.