4-Week Bigger Arms Program: Biceps and Triceps Focus
A focused arm-building cycle with intelligent pulling, pressing and direct biceps, triceps and forearm work.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Biceps and Back
Biceps and Back muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Drag Curl
The Dumbbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your elbows close to your torso and palms facing your body.
- Begin the movement by curling the dumbbells upwards while dragging them along your torso.
- Focus on keeping your elbows back and lifting with your biceps, minimizing shoulder movement.
- Continue curling until your forearms are vertical or slightly beyond.
- Squeeze your biceps at the top of the movement for a moment.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral grip throughout the exercise to target the biceps effectively.
- Avoid swinging or using momentum; focus on slow, controlled movements.
- Keep your elbows stationary and close to your body to isolate the biceps.
- Engage your core to maintain stability and prevent swaying.
- Breathe out as you lift the dumbbells and inhale as you lower them.
- Ensure full range of motion by fully extending and contracting your arms.
- Start with lighter weights to master form before progressing to heavier loads.
Close Grip Landmine Row
The Close Grip Landmine Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms. This exercise utilizes a landmine setup, which involves a barbell anchored at one end, allowing for a unique range of motion and increased stability.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely anchor one end in a corner.
- Stand over the barbell with feet shoulder-width apart, knees slightly bent.
- Bend at the hips to lower your torso until it is nearly parallel to the floor, maintaining a neutral spine.
- Grip the barbell close to the weighted end with both hands using an overhand grip.
- Engage your core and pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders to prevent injury.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Maintain a slight bend in your knees to support balance and stability.
- Control the movement throughout; avoid using momentum to lift the weight.
- Ensure that your grip is firm but not excessively tight to reduce forearm fatigue.
- Exhale as you pull the barbell towards you and inhale as you lower it back down.
EZ-Bar Reverse Spider Curl
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. This variation of the spider curl is performed with a pronated (overhand) grip on an EZ-bar, which emphasizes the forearms and provides a unique stimulus to the biceps. It is typically done on an incline bench to allow for a full range of motion and to minimize momentum.
Muscle focus
Step-by-step cues
- Adjust an incline bench to approximately a 45-degree angle.
- Position yourself face down on the bench, with your chest and stomach supported, allowing your arms to hang freely.
- Grip the EZ-bar with a pronated (overhand) grip, hands shoulder-width apart.
- Start with your arms fully extended towards the floor.
- Curl the bar upwards by flexing your elbows, keeping your upper arms stationary.
- Squeeze at the top of the movement, ensuring maximum contraction in the forearms and biceps.
- Slowly lower the bar back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists remain straight throughout the movement to avoid unnecessary strain.
- Focus on using your forearms and biceps to lift the weight, minimizing shoulder involvement.
- Keep your movements slow and controlled to maximize muscle engagement and reduce momentum.
- Exhale as you curl the bar upwards and inhale as you lower it back down.
- Start with a lighter weight to master the form before progressing to heavier loads.
Band Hammer Curl
The Band Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, anchoring the middle of the resistance band under your feet.
- Hold the ends of the band with a neutral grip (palms facing each other) at your sides.
- Keep your elbows close to your torso and your back straight.
- Curl your hands towards your shoulders by bending at the elbows, keeping your wrists straight.
- Pause briefly at the top of the movement, ensuring maximum contraction in your arms.
- Slowly lower your hands back to the starting position, maintaining control of the band tension.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the resistance band is securely anchored under your feet to prevent slipping.
- Maintain a neutral grip throughout the exercise to effectively target the brachialis muscle.
- Focus on keeping your elbows stationary; only your forearms should move during the curl.
- Engage your core muscles to maintain a stable posture and prevent swaying.
- Control both the upward and downward phases of the curl for maximum muscle engagement.
- Avoid using momentum; perform each repetition with deliberate and controlled movements.
- Adjust the resistance level by changing the length of the band or using a band with different tension.
Neck Side Stretch
The Neck Side Stretch is a flexibility exercise targeting the muscles on the sides of the neck, including the sternocleidomastoid and upper trapezius. This stretch helps improve neck mobility, reduce tension, and prevent stiffness, especially beneficial for individuals who spend long hours sitting or working at a desk.
Muscle focus
Step-by-step cues
- Sit or stand with your back straight and shoulders relaxed.
- Gently tilt your head to one side, bringing your ear towards your shoulder without lifting the shoulder.
- Hold the stretch for 15-30 seconds, feeling a gentle pull along the side of your neck.
- Return your head to the neutral position and repeat on the opposite side.
- Perform 2-3 sets on each side.
Technical tips
- Keep your shoulders down and relaxed throughout the stretch to avoid unnecessary tension.
- Breathe deeply and evenly to enhance relaxation and effectiveness of the stretch.
- Avoid forcing your head down; move only until you feel a gentle stretch.
- If you feel any pain or discomfort, ease off slightly or stop the exercise.
- Incorporate this stretch into your routine after workouts or during breaks if you work at a desk.
Hand Gripper
The hand gripper is a compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.
Muscle focus
Step-by-step cues
- Hold the hand gripper in one hand with your palm facing inward.
- Position the handles so they rest comfortably in the palm of your hand.
- Squeeze the handles together using your fingers and thumb until they touch or come as close as possible.
- Hold the squeeze for a moment, then slowly release the tension.
- Perform the desired number of repetitions and switch to the other hand.
Technical tips
- Start with a gripper that offers manageable resistance to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Incorporate hand gripper exercises into your routine 2-3 times per week for best results.
- Ensure even training by performing an equal number of repetitions with both hands.
- Gradually increase resistance or repetitions as your grip strength improves.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Bulgarian Squat Smith
The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Utilizing a Smith machine provides stability and control, making it ideal for focusing on form and muscle engagement. This exercise involves performing a split squat with one foot elevated behind you on a bench or platform.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to shoulder height and ensure the safety locks are in place.
- Stand about two feet in front of the bench with your back to it, and position the bar across your upper back.
- Place one foot on the bench behind you, ensuring your toes are securely positioned.
- Grip the bar with both hands slightly wider than shoulder-width apart.
- Engage your core and keep your chest up as you lower your back knee toward the ground by bending your front knee.
- Lower until your front thigh is parallel to the floor or slightly below, ensuring your front knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position, keeping the movement controlled.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your front foot is positioned far enough forward so that your knee stays aligned over your ankle during the squat.
- Focus on keeping your torso upright throughout the movement to maximize glute and quad activation.
- Use a slow and controlled motion to maintain balance and engage stabilizing muscles effectively.
- Start with a lighter weight to perfect your form before increasing resistance.
- Keep your core engaged throughout the exercise to protect your lower back.
Child’s Pose
Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your big toes touching and knees spread apart about hip-width.
- Sit back on your heels and slowly bend forward, extending your arms in front of you on the floor.
- Lower your torso between your thighs and rest your forehead on the mat.
- Keep your arms extended forward with palms facing down or alongside your body with palms facing up.
- Hold the position for several breaths, focusing on deep, even breathing.
Technical tips
- If you have tight hips, keep your knees closer together for comfort.
- To deepen the stretch in your shoulders, keep your arms extended forward.
- Use a cushion or folded blanket under your torso or forehead for added support if needed.
- Focus on relaxing your entire body and breathing deeply to enhance the calming effects of the pose.
- If you experience discomfort in your knees, place a rolled towel behind them for additional support.
Knee Tuck Crunch
The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Place your hands lightly behind your head for support, keeping elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Simultaneously lift your knees towards your chest while curling your upper body off the ground.
- Hold the top position for a moment, squeezing your abs tightly.
- Slowly lower back to the starting position, keeping control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize core engagement and avoid using momentum.
- Keep your lower back pressed against the mat to prevent strain and ensure proper form.
- Exhale as you crunch up and inhale as you return to the starting position.
- Avoid pulling on your neck with your hands; use them only for light support.
- If you feel tension in your neck, try to relax it and focus on using your core muscles.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Dumbbell Straight Leg Deadlift
The Dumbbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting weights with a straight leg posture, emphasizing the stretch and contraction of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Hinge at the hips to lower the dumbbells towards the floor, keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and hamstrings to return to the starting position by thrusting your hips forward.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the dumbbells close to your body throughout the movement to maintain balance and control.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Engage your core muscles to stabilize your spine and prevent rounding of the back.
- Start with lighter weights to master the form before progressing to heavier loads.
- Breathe in as you lower the dumbbells and exhale as you lift them back up.
Donkey Kick
The Donkey Kick is a lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Lift one leg, keeping the knee bent at 90 degrees, and drive the sole of your foot towards the ceiling.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Lower your leg back to the starting position with control.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Keep your core engaged to prevent lower back arching.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Maintain a steady pace and avoid using momentum to lift your leg.
- Ensure your neck remains in line with your spine by looking down at the floor.
- For added resistance, consider using ankle weights or a resistance band around your thighs.
Wednesday
Recovery
Walk, stretch the forearms and shoulders, and avoid hard gripping work.
Thursday
Triceps and Chest
Triceps and Chest muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Overhead Triceps Stretch
The Overhead Triceps Stretch is a static stretch exercise targeting the triceps brachii muscles. It helps improve flexibility and range of motion in the shoulders and arms, reducing the risk of injury and aiding in muscle recovery.
Muscle focus
Step-by-step cues
- Stand or sit with your back straight and feet shoulder-width apart.
- Raise your right arm overhead, bending the elbow to bring your right hand down towards the middle of your upper back.
- Use your left hand to gently push on your right elbow, deepening the stretch.
- Hold the position for 15-30 seconds, feeling the stretch in your triceps and shoulder.
- Release and switch arms, repeating the stretch on the opposite side.
Technical tips
- Keep your core engaged to maintain a stable posture throughout the stretch.
- Avoid arching your back; keep it straight to prevent strain.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any pain or discomfort, ease off slightly until you find a comfortable stretch.
- Perform this stretch after workouts to aid in muscle recovery and flexibility.
Lean Planche
The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.
Muscle focus
Step-by-step cues
- Begin in a push-up position with your hands shoulder-width apart and fingers pointing forward.
- Lean your body forward by shifting your weight onto your hands, keeping your arms straight.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your feet together and lift them slightly off the ground, balancing on your hands.
- Hold this position for as long as possible, maintaining control and stability.
- Slowly return to the starting position by reversing the movement.
Technical tips
- Focus on engaging your core muscles to maintain stability throughout the exercise.
- Start with short holds and gradually increase the duration as you build strength.
- Ensure your shoulders are protracted and depressed to protect them from injury.
- Practice leaning forward incrementally to find your balance point without overextending.
- Use parallettes or yoga blocks if wrist flexibility is a limiting factor.
- Incorporate wrist strengthening exercises into your routine to support this movement.
One-Arm Landmine Standing Shoulder Press
The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand with feet shoulder-width apart, holding the barbell with one hand at shoulder height, palm facing inward.
- Engage your core and keep your torso upright throughout the movement.
- Press the barbell upward by extending your arm fully, ensuring your elbow does not lock out.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions on one side before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning backward during the press.
- Focus on keeping your core tight to stabilize your body.
- Exhale as you press the barbell up and inhale as you lower it down.
- Start with a lighter weight to master the form before increasing resistance.
- Ensure your wrist remains straight and aligned with your forearm throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
Dumbbell Lying Triceps Extension
The Dumbbell Lying Triceps Extension, also known as the 'skull crusher', is an isolation exercise targeting the triceps brachii. It is performed lying on a bench with a dumbbell in each hand, extending the arms to work the triceps through a full range of motion.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with an overhand grip, arms fully extended above your chest.
- Keep your elbows stationary and close to your head throughout the movement.
- Slowly lower the dumbbells by bending your elbows until they are just above your forehead.
- Pause briefly at the bottom of the movement.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to avoid using momentum.
- Keep your elbows tucked in to maximize triceps engagement.
- Avoid locking out your elbows at the top of the movement to keep tension on the triceps.
- Use a spotter if lifting heavy weights to ensure safety.
- Start with lighter weights to master form before progressing to heavier loads.
- Focus on squeezing the triceps at the top of each repetition for maximum contraction.
Standing Cable Low Chest Press
The Standing Cable Low Chest Press targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Muscle focus
Step-by-step cues
- Set the cable machine pulleys to the lowest position and attach handles.
- Stand in the center of the machine with feet shoulder-width apart.
- Grab the handles with an overhand grip and step forward slightly to create tension in the cables.
- Position your hands at hip level with elbows bent and palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Press the handles upward and forward until your arms are fully extended in front of you at chest height.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and lowering the handles back to hip level.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your movements are controlled and deliberate, avoiding any jerking motions.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
- Maintain a slight bend in your elbows when returning to the starting position to keep tension on the muscles.
- Adjust your stance if needed to ensure balance and proper form during the exercise.
- Breathe out as you press forward and inhale as you return to the starting position.
Barbell Behind Neck Shoulder Press
The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
Muscle focus
Step-by-step cues
- Set up a barbell on a squat rack at about shoulder height.
- Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Unrack the barbell and position it behind your neck, resting it on your upper traps.
- Engage your core, keep your chest up, and ensure your back is straight.
- Press the barbell upward in a controlled motion until your arms are fully extended overhead.
- Slowly lower the barbell back to the starting position behind your neck.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your shoulders thoroughly before performing this exercise to prevent injury.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Avoid using excessive weight to maintain control and proper form.
- Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
- Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
- If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.
Friday
Rest
Prioritize hydration and a protein-rich meal at each main meal.
Saturday
Arm Volume
Arm Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Drag Curl
The Barbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and focusing on elbow flexion. This exercise is performed with a barbell and requires strict form to maximize bicep engagement and minimize momentum.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) at hip level.
- Keep your elbows close to your torso and slightly behind your body throughout the movement.
- Initiate the curl by dragging the barbell up along your body, keeping it as close to your torso as possible.
- Focus on contracting your biceps to lift the barbell, ensuring that your shoulders remain stationary.
- Continue lifting until the barbell reaches chest level or as high as comfortably possible without moving your shoulders forward.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the barbell back to the starting position, maintaining control and keeping it close to your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight posture throughout the exercise to prevent lower back strain.
- Avoid using momentum; focus on a slow and controlled movement to maximize bicep activation.
- Keep your elbows slightly behind your body to emphasize the long head of the biceps.
- Ensure that your shoulders do not move forward during the curl to isolate the biceps effectively.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Engage your core muscles to stabilize your body during the lift.
- Exhale as you lift the barbell and inhale as you lower it back down.
California Press
The California Press is a hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet planted firmly on the ground. Grip the barbell with a close grip, slightly narrower than shoulder-width.
- Unrack the barbell and position it above your chest with arms fully extended.
- Lower the barbell towards your chest while keeping your elbows tucked close to your body.
- As the barbell approaches your chest, transition into a triceps extension by allowing your elbows to bend further, bringing the barbell towards your forehead or slightly above.
- Reverse the movement by extending your elbows and pressing the barbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Focus on keeping your elbows tucked in to maximize triceps engagement and reduce shoulder strain.
- Control the descent of the barbell to prevent it from dropping too quickly, which can increase injury risk.
- Ensure a smooth transition between the bench press and triceps extension phases for optimal muscle activation.
- Start with a lighter weight to master form and technique before progressing to heavier loads.
- Breathe in as you lower the barbell and exhale as you press it back up to maintain proper breathing rhythm.
One-Arm Dumbbell Reverse Wrist Curl
The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip.
- Rest your forearm on your thigh or a flat surface, allowing your wrist to hang over the edge.
- Start with your wrist in a neutral position, then slowly extend your wrist upward, lifting the dumbbell.
- Pause at the top of the movement for a moment, feeling the contraction in your forearm.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on isolating the forearm muscles.
- Maintain a neutral wrist position at the start to prevent strain.
- Ensure your elbow remains stationary throughout the exercise.
- Use a lighter weight if you cannot control the motion properly.
One-Arm Hammer Cable Curl
The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Attach a single handle to a low pulley on a cable machine.
- Stand with your feet shoulder-width apart, facing the machine.
- Grasp the handle with one hand using a neutral (hammer) grip, with your thumb facing up.
- Step back slightly to create tension in the cable, keeping your arm fully extended.
- Keep your elbow close to your torso and your wrist straight.
- Exhale as you curl the handle towards your shoulder by flexing your elbow.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the handle back to the starting position, maintaining control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral grip throughout the exercise to target different parts of the biceps.
- Focus on keeping your elbow stationary to maximize bicep engagement.
- Avoid swinging or using momentum; control the movement for better muscle activation.
- Keep your core engaged and posture upright to prevent unnecessary strain on your lower back.
- Start with a lighter weight to master form before increasing resistance.
Overhead Band Triceps Extension
The Overhead Band Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a resistance band, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and size, and can be performed with minimal equipment.
Muscle focus
Step-by-step cues
- Secure a resistance band to a stable anchor point at about waist height.
- Stand facing away from the anchor point, holding one end of the band in each hand.
- Step forward to create tension in the band, and raise your arms overhead with elbows bent and close to your head.
- Keep your core engaged and back straight throughout the exercise.
- Extend your arms fully overhead by straightening your elbows, squeezing your triceps at the top of the movement.
- Slowly return to the starting position by bending your elbows, maintaining control of the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain close to your head to effectively target the triceps.
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Avoid arching your back; keep your core tight to support proper posture.
- Experiment with different band tensions to find a level that challenges you without compromising form.
- Exhale as you extend your arms and inhale as you return to the starting position.
Reverse Grip Cable Curl
The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.
Muscle focus
Step-by-step cues
- Attach a straight or EZ bar to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upward by flexing your elbows, keeping your wrists straight.
- Continue curling until your forearms are vertical or just past perpendicular to the floor.
- Pause briefly at the top of the movement, squeezing the forearms and biceps.
- Inhale and slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary throughout the movement to maximize muscle isolation.
- Avoid swinging your body or using momentum to lift the weight; maintain strict form for effectiveness.
- Start with a lighter weight to ensure proper form, especially if you're new to this exercise.
- Keep your core engaged to stabilize your body and prevent lower back strain.
- Use a controlled tempo both on the way up and down to increase muscle tension and effectiveness.
- Ensure that your wrists remain in a neutral position to avoid unnecessary strain.
Sunday
Full Rest
Keep the day easy and prepare for progressive overload next week.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
