Arms: The ultimate workout to achieve big guns

When it comes to training your arms, you will hear countless theories each of which sounds just as convincing as the next. While some people will swear on high-intensity workout, others will say it’s not about the burn but about endurance, while there are those who recommend compound movements instead. What most experts agree on is a synthesis of all the above theories, that is, a mixture of high intensity and endurance training, direct and compound movement muscle training. The choice of workout is crucial in arms training and so is frequency and intensity. Sit down with your trainer before you embark on a regimen and heed what he has to say about the type, volume and frequency of your workout.

Let’s take a look at the best arms exercises that will help your guns achieve those perfect peaks:

Barbell Bicep Curl

3 sets of 4-5 reps

Starting with biceps, you can get the most growth by focusing on free weights, not machines, and compound movements. Several experts appraise the Barbell Bicep Curl as the best bicep builder.

Stand up and, keeping your torso upright, hold a barbell at the shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While keeping the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Take note that only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly bring the bar back to starting position as you breathe in. Repeat for the recommended amount of reps.

Hammer Dumbbell Curl

3 sets of 4-5 reps

The Hammer Curl is particularly useful for building up the biceps brachialis, that is, the smaller muscle that helps give your biceps that peak.

Stand up and, keeping your torso upright, hold a barbell in each hand at arm’s length. The elbows should be close to the torso and the palms should be facing the torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Take note that the elbow should be stationary while moving only the forearm. Pause briefly, inhale and slowly begin to lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.

Close-grip Bench Press

3 sets of 4-5 reps

Like the Barbell Curl for the biceps, the Close-Grip Bench Press is one of the best triceps exercises. It’s a compound movement that allows you to safely push heavy weight, and it also gives a little boost to your chest development.

Lie back on a flat bench and, using a close grip at shoulder-width, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, slowly come down until you feel the bar on your middle chest. Take note that, as opposed to a regular bench press, you must keep your elbows close to the torso at all times in order to maximize triceps involvement. Pause for a second before bringing the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second, and then start coming down slowly again. Keep in mind that it should take twice as long to come down than to go up. Repeat the movement for the prescribed amount of repetitions.

Dips

3 sets of 4-5 reps

The Dip is a fantastic exercise for building up your triceps, chest, and shoulders.

Hold your body at arm’s length with your arms nearly locked above the bars. This will be your starting position. Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows close to your body. This helps to better focus on triceps movement. Lower yourself until there is a 90° angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions.

So there you go – the best exercises that will work your biceps, triceps, and shoulders and give way to big guns. Perform them once every week but keep in mind that the key lies in progression, that is, increasing the amount of weight you can move every time. Work on building your strength and eat the right food to grow, and your arms will get bigger and stronger.

If you’re based in Bangalore, try these gyms to get started: Vriddhi Fitness in Bannerghatta Road, Mizpah Fitness in Arakere, Gold’s Gym in Koramangala, and Haute Fitness in Shakara Nagar via Gympik.com.