Keep the upper half of your arm motionless on the pushdowns. Single arm rope triceps pushdowns super set with rope hammer curls This will ensure that your biceps are the only muscle group being recruited. Don’t let them move forwards or backwards. Also keep your elbows inline with your body. The lower part of your arms should be the only thing moving in this arm workout exercise.įor the cable curls, be sure to keep your elbows at a 90 degree angle to your body. Try to minimize movement from the rest of your body and use the hinge at your elbow as your guide. If you stand straight up you will eliminate the ability to cheat this. A lot of people will lean forward and use their lower back to assist with this movement. Watch Priscilla’s form in the video and take note of how she is standing almost straight up. Overhead rope triceps extensions super set with standing cable biceps curls As long as it’s done safely, you’re going to exhaust more muscle fibers than if you quit early. There’s a time for perfect form and a time to swing a little. Yes, her form broke but this set was purely determination. Take note that Priscilla did over 60 reps per arm on this massive burnout set. The idea here is to fully exhaust the muscle fibers beyond what you could do if you stopped with the double arm curls. This will release some of the tension on the arm that isn’t curling and allow it a moment’s rest. When you absolutely can’t do any more, switch to single arm curls and keep going. Have your dumbbells ready to go and immediately pick them up and perform a set of simultaneous standing curls. Take a split second and flex as hard as you can before lowering the weight. Reverse triceps pushdowns (wide grip) super set with standing dumbbell biceps curlsīe sure to flex and squeeze at the bottom of each triceps pushdown movement.
#Arm body shred video 15 min full
Don’t even let the number of reps listed prevent you from pushing beyond and reaching your full potential. If you have more in the gas tank when you get to the end, DO MORE.
As always, the goal is pick a weight heavy enough to just barely be able to get the reps listed below. After that, we’ll be notching up the weight each set. This will help flood the muscles and tendons with blood and help minimize risk of injuring your tendons. Start off with a lower weight for warm up and focus on squeezing each rep at the peak point of contraction, and then slowly lowering the bar back to the starting position. Add To Cart Triceps pushdowns (close grip) super set with biceps curls (wide grip)
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