4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 3
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.
Barbell Wall Curl
The Barbell Wall Curl is an isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Muscle focus
Step-by-step cues
- Stand with your back against a wall, feet shoulder-width apart.
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and pressed against the wall.
- Inhale and slowly curl the barbell upwards by flexing your elbows.
- Continue curling until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Exhale and slowly lower the barbell back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the wall throughout the exercise to prevent cheating.
- Focus on using only your biceps to lift the weight; avoid swinging or using momentum.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a slow and controlled tempo to maximize muscle tension and effectiveness.
- Engage your core to stabilize your body during the movement.
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Muscle focus
Step-by-step cues
- Adjust the seat height of the shrug machine so that the shoulder pads rest comfortably on your shoulders.
- Stand with your feet shoulder-width apart and grip the handles firmly.
- Keep your back straight and your core engaged throughout the exercise.
- Lift your shoulders straight up towards your ears in a shrugging motion, squeezing your traps at the top of the movement.
- Hold the contraction for a moment, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your trapezius muscles to lift the weight, not your arms.
- Avoid rolling your shoulders; lift them straight up and down.
- Keep your movements controlled to maximize muscle engagement and reduce injury risk.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to ensure proper form before increasing resistance.
Dumbbell Farmer Carry
Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.
Muscle focus
Step-by-step cues
- Select a pair of dumbbells with a challenging but manageable weight.
- Stand with your feet shoulder-width apart and place the dumbbells on the floor beside each foot.
- Bend your knees slightly and hinge at the hips to pick up the dumbbells with a firm grip.
- Engage your core and keep your chest up as you lift the dumbbells off the ground.
- Maintain an upright posture with shoulders back and head facing forward.
- Begin walking forward slowly and steadily for a set distance or time while keeping the dumbbells at your sides.
- Focus on keeping your core tight and avoiding any swaying or leaning.
- Once you reach the end of the distance or time, carefully set the dumbbells back down.
Technical tips
- Choose a weight that challenges your grip but allows you to maintain proper form throughout the exercise.
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Maintain a steady pace to ensure control and balance during the walk.
- Focus on breathing steadily; exhale as you step forward and inhale as you stabilize.
- If space is limited, perform the exercise in place by marching on the spot while holding the dumbbells.
- Ensure that your core is engaged throughout to protect your lower back from strain.
Preacher Hammer Curl
The Preacher Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It is performed using a preacher bench, which stabilizes the arms and minimizes momentum, allowing for focused contraction of the target muscles. This exercise is typically performed with dumbbells or a specialized hammer curl bar.
Muscle focus
Step-by-step cues
- Adjust the seat height of the preacher bench so that your upper arms rest comfortably on the padding.
- Sit on the bench and grip a pair of dumbbells with a neutral grip (palms facing each other).
- Position your upper arms on the preacher bench pad, ensuring your elbows are slightly bent to maintain tension.
- Begin with your arms fully extended downward, holding the dumbbells.
- Curl the weights upward by flexing your elbows, keeping your upper arms stationary on the pad.
- Raise the dumbbells until your forearms are vertical or just before they reach full contraction.
- Pause briefly at the top of the movement to maximize muscle engagement.
- Slowly lower the weights back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your wrists straight and aligned with your forearms to prevent strain.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- Ensure that your shoulders remain relaxed and do not lift off the bench during the exercise.
- Breathe out as you curl the weights up and inhale as you lower them back down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged to maintain stability throughout the movement.
Smith Shoulder Shrug
The Smith Shoulder Shrug is an isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Muscle focus
Step-by-step cues
- Set the Smith machine bar to a height just below your waist.
- Stand with your feet shoulder-width apart, positioning yourself under the bar.
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Unlock the bar by rotating it forward, keeping your arms straight.
- Lift your shoulders towards your ears in a shrugging motion, squeezing the trapezius muscles at the top.
- Hold the contraction briefly, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; focus on slow and controlled movements.
- Ensure your elbows remain straight to isolate the trapezius muscles effectively.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to perfect your form before increasing the load.
- Maintain a neutral spine position throughout to prevent strain on the lower back.
EZ-Bar Reverse Grip Biceps Curl
The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding an EZ bar with a reverse grip (palms facing down).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale and curl the bar upwards by contracting your biceps, lifting until your forearms are vertical.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on controlled movements; avoid using momentum to lift the bar.
- Keep your wrists straight to minimize strain and maximize bicep engagement.
- Engage your core to maintain stability and prevent swaying during the exercise.
- Ensure a full range of motion by fully extending and contracting your arms with each repetition.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Standing Quadriceps Stretch
The Standing Quadriceps Stretch is a static stretch targeting the quadriceps muscles located at the front of the thigh. This exercise helps improve flexibility and range of motion in the knee joint, which is essential for activities involving leg movement.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart.
- Shift your weight onto your left leg.
- Bend your right knee and bring your right heel towards your buttocks.
- Reach back with your right hand and grasp your right ankle or foot.
- Keep your knees close together and stand tall, avoiding any forward lean.
- Hold the stretch for 15-30 seconds, feeling a gentle pull in the front of your thigh.
- Release the stretch and repeat on the opposite leg.
Technical tips
- Maintain a straight posture throughout the stretch to avoid straining your back.
- If you struggle with balance, use a wall or chair for support.
- Focus on keeping your knees aligned to maximize the effectiveness of the stretch.
- Avoid pulling too hard on your ankle to prevent injury; the stretch should be gentle.
- Breathe deeply and consistently to help relax your muscles during the stretch.
Kettlebell Goblet Squat
The Kettlebell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a kettlebell with both hands while performing a squat with a wide stance, similar to a sumo wrestler's stance. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Hold a kettlebell with both hands in front of you, allowing it to hang between your legs.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Squat down until your thighs are parallel to the ground or as low as your flexibility allows.
- Ensure your knees are tracking over your toes and not caving inward.
- Push through your heels to return to the starting position, straightening your legs and keeping your back upright.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the squat.
- Focus on engaging your core throughout the movement for better stability.
- Make sure to keep the weight distributed evenly across both feet.
- Control the movement on the way down to prevent dropping too quickly into the squat.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Adjust the width of your stance if necessary to ensure comfort and proper form.
Weighted Ab Crunches
Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
- Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
- Inhale as you slowly lower back to the starting position without letting your head touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; each repetition should be deliberate and focused.
- Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
- If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet hip-width apart and a barbell resting across your upper back. Grip the barbell with both hands slightly wider than shoulder-width.
- Engage your core and maintain an upright torso throughout the movement.
- Step backward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.
- Push through the heel of your left foot to return to the starting position.
- Repeat the movement with your left foot stepping back to complete one full repetition.
- Continue alternating legs for the desired number of repetitions.
Technical tips
- Keep your chest lifted and shoulders back to maintain proper posture.
- Focus on a controlled descent to prevent losing balance.
- Ensure your front knee does not extend beyond your toes to protect your joints.
- Use a mirror or a spotter to check form and alignment during the exercise.
- Start with a lighter weight to master the technique before progressing to heavier loads.
- Breathe in as you step back and exhale as you push forward to return to the starting position.
Kneeling Resistance Band Glute Kickback
The Kneeling Resistance Band Glute Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against the resistance of a band, focusing on glute activation and strength. This exercise is performed on all fours, using a resistance band looped around one foot and anchored under the opposite knee.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Loop a resistance band around the arch of your right foot and anchor it under your left knee.
- Engage your core to maintain a neutral spine throughout the movement.
- Extend your right leg straight back, keeping your foot flexed and driving through the heel.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your lower back.
- Slowly return to the starting position, keeping tension in the band.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your core engaged to prevent lower back strain and maintain stability.
- Ensure that your movements are controlled; avoid using momentum to swing the leg.
- Adjust the resistance band tension by selecting a band with appropriate resistance or changing its position.
- Maintain a steady breathing pattern; exhale as you extend your leg and inhale as you return to start.
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.
Cable Cross Triceps Extension
The Cable Cross Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Attach handles to the high pulleys of a cable crossover machine.
- Stand in the center of the machine with feet shoulder-width apart.
- Grasp each handle with an overhand grip and extend your arms out to the sides, keeping them parallel to the floor.
- Step slightly forward to create tension in the cables.
- With elbows slightly bent, bring your hands together in front of you by extending your elbows, focusing on squeezing your triceps.
- Slowly return to the starting position with control, maintaining tension in the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain balance and stability throughout the movement.
- Avoid locking your elbows at full extension to protect your joints.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Ensure that your shoulders remain stable and do not rise during the exercise.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a weight plate between your palms at chest level, keeping your elbows bent and close to your body.
- Press your palms together to squeeze the weight plate, engaging your chest muscles.
- Extend your arms forward slowly until they are fully extended in front of you, keeping the plate squeezed tightly.
- Pause briefly at full extension, maintaining tension in your chest.
- Slowly bring the weight plate back to the starting position at chest level while maintaining pressure on the plate.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing the weight plate throughout the movement to maximize chest engagement.
- Keep your core tight to maintain balance and prevent unnecessary movement.
- Avoid locking your elbows at full extension to keep constant tension on your chest muscles.
- Start with a lighter weight to master the form before progressing to heavier plates.
- Breathe out as you press the plate forward and inhale as you return to the starting position.
Cable Y Raise
The Cable Y Raise is an isolation exercise targeting the shoulders, specifically the deltoid muscles. It involves using a cable machine to perform a Y-shaped movement, which helps in developing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach single handles to each side.
- Stand facing the machine with feet shoulder-width apart, holding a handle in each hand.
- Step back slightly to create tension in the cables, keeping your arms straight and at your sides.
- Engage your core and maintain a slight bend in your knees.
- Raise your arms diagonally upward and outward in a Y shape until they are at shoulder height.
- Pause briefly at the top of the movement while squeezing your shoulder blades together.
- Slowly lower the handles back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your shoulders remain relaxed and do not shrug during the lift.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Breathe out as you lift the cables and inhale as you lower them back down.
- Start with lighter weights to perfect your form before progressing to heavier loads.
One-Arm Dumbbell Seated Kickback
The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor.
- Hold a dumbbell in one hand, palm facing your torso.
- Bend forward at the hips, keeping your back straight and core engaged.
- Tuck your upper arm close to your side, with your elbow bent at 90 degrees.
- Keeping your upper arm stationary, extend your forearm backward until your arm is fully extended.
- Pause briefly at the top of the movement, squeezing your triceps.
- Slowly return to the starting position by bending your elbow.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Keep your back straight and avoid rounding your shoulders to maintain proper form.
- Focus on moving only your forearm; keep your upper arm stationary throughout the exercise.
- Use a controlled motion to maximize muscle engagement and reduce momentum.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
- Ensure that you fully extend your arm to engage the triceps completely.
- Maintain a neutral wrist position to prevent strain or injury.
Doorway Chest Stretch
The Doorway Chest Stretch is a static stretch exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It is performed using a doorway as support, allowing for a deep stretch of the pectoral muscles and anterior deltoids.
Muscle focus
Step-by-step cues
- Stand in a doorway with your feet shoulder-width apart.
- Raise your arms to the sides and bend your elbows at a 90-degree angle, forming a 'goalpost' position.
- Place your forearms against the door frame, ensuring your elbows are slightly below shoulder height.
- Step one foot forward through the doorway, keeping your back straight and core engaged.
- Gently lean forward until you feel a stretch across your chest and shoulders.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Slowly return to the starting position and switch feet if desired.
Technical tips
- Keep your shoulders relaxed and avoid shrugging them during the stretch.
- Ensure your elbows remain slightly below shoulder height to prevent shoulder impingement.
- Maintain a neutral spine by engaging your core muscles throughout the stretch.
- Avoid leaning too far forward; the stretch should be gentle and not cause pain.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch after workouts or during breaks to alleviate tension in the chest and shoulders.
One-Arm Cable Lateral Raise
The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Stand sideways to a cable machine with your feet shoulder-width apart.
- Set the pulley to the lowest position and attach a single handle.
- Grasp the handle with the hand furthest from the machine, keeping your arm straight and close to your body.
- Engage your core and maintain a slight bend in your knees.
- Slowly lift the handle out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your shoulder muscles to lift the weight.
- Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
- Ensure your torso remains upright and stable, avoiding any leaning or twisting.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the weight and inhale as you lower it back down.
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.
Seated Dumbbell Curl
The Seated Dumbbell Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with an underhand grip.
- Keep your back straight and your elbows close to your torso.
- Start with your arms fully extended and palms facing forward.
- Exhale as you curl the weights up towards your shoulders by bending your elbows.
- Pause at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid using momentum; perform the movement slowly and with control.
- Ensure a full range of motion by fully extending and contracting your arms.
- Keep your wrists straight to avoid unnecessary strain.
- Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Maintain a neutral spine and avoid leaning back during the curl.
Knee Close Grip Push-Up
The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
Muscle focus
Step-by-step cues
- Start in a kneeling position on the floor. Place your hands directly under your shoulders with fingers facing forward and thumbs almost touching.
- Engage your core and keep your back straight from head to knees.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows tucked in close to your body throughout the movement to maximize triceps engagement.
- Maintain a straight line from head to knees to avoid arching or sagging your back.
- Focus on controlled movements; avoid dropping quickly to ensure muscle activation and prevent injury.
- Breathe in as you lower yourself and exhale as you push back up.
- If you experience wrist discomfort, try performing the exercise on a soft surface or using push-up bars.
EZ-Bar Seated Reverse Wrist Curl
The EZ-Bar Seated Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed while seated, using an EZ-bar to provide a comfortable grip angle, minimizing wrist strain. It is effective for developing forearm strength and improving grip stability.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold an EZ-bar with an overhand grip (palms facing down), hands slightly wider than shoulder-width.
- Rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
- Start with your wrists in a neutral position, then slowly curl the bar upwards by extending your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm extensors.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your body throughout the exercise.
- Focus on using only your wrists to move the bar; avoid using your shoulders or upper arms.
- Maintain a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
- Breathe out as you curl the bar up and inhale as you return to the starting position.
Dumbbell Seated Alternate Hammer Curl
The Dumbbell Seated Alternate Hammer Curl is an isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles. This exercise is performed while seated to minimize body movement and focus on the arms. The hammer grip, with palms facing each other, emphasizes the forearm muscles and provides a unique stimulus to the biceps.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your back straight and your core engaged throughout the exercise.
- Start with your arms fully extended at your sides.
- Curl one dumbbell upward by bending your elbow, keeping your upper arm stationary.
- Continue lifting until the dumbbell is at shoulder level, maintaining the hammer grip.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat with the opposite arm while keeping the first arm stationary.
- Alternate arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle engagement and prevent injury.
- Avoid swinging or using momentum; focus on isolating the biceps and forearms.
- Keep your elbows close to your body to ensure proper form and effectiveness.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Use a weight that allows you to perform each repetition with proper form without straining.
- Focus on squeezing the biceps at the top of each curl for maximum contraction.
Assisted Machine Dips
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
Muscle focus
Step-by-step cues
- Adjust the weight stack to provide the desired level of assistance.
- Step onto the machine platform and grip the handles firmly.
- Position your knees on the knee pad or foot platform, ensuring your body is upright.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout.
Technical tips
- Ensure a full range of motion by lowering until your upper arms are parallel to the ground.
- Keep your core engaged to maintain stability and prevent swinging.
- Focus on a slow, controlled descent and ascent to maximize muscle engagement.
- Adjust the assistance level as you gain strength to continue challenging your muscles.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
Hanging Scapular Retractions
Hanging Scapular Retractions are an exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and keep your body straight without swinging or bending at the hips.
- Initiate the movement by retracting your scapulae, pulling your shoulder blades down and together.
- Hold the retracted position for a moment, ensuring full engagement of the scapular muscles.
- Slowly release and return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on moving only your shoulder blades; avoid bending your elbows or using your arms to pull.
- Keep your neck relaxed and avoid shrugging your shoulders during the movement.
- Maintain a steady breathing pattern; exhale as you retract your scapulae and inhale as you release.
- Start with shorter holds if you're new to this exercise, gradually increasing duration as you build strength.
- Ensure a strong grip on the bar to maintain stability throughout the exercise.
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.
