If you are someone who is primarily interested in building bigger arms (which probably applies to the vast majority of men who work out in a gym), you might want to check out a brand new video that has recently been posted online by the Tiger Fitness channel.
In this video Marc Lobliner talks to IFBB Pro Cory Mathews to discover which exercises he most recommends for building super-strong muscular arms:
What I like about this video is that it doesn’t just focus on your biceps. It actually includes four biceps exercises and four triceps exercises to help you hit both muscle groups.
Here is a short description of each of the moves featured in this video:
Standing Alternating Dumbbell Curls
The first move is one of Cory’s staple exercises and is basically the classic standing alternating dumbbell curl that many people will be familiar with. With this exercise you are simply lifting a dumbbell with each arm, one after the other, making sure that you are fully engaging your biceps and not cheating by using your shoulders or back to lift the weight.
Another really effective muscle-building exercise is the incline bench spider curl, which is basically where you rest your chest on an incline bench and lift a set of dumbbells (you can also use a barbell if you prefer). The reason why this move is so effective is because it isolates your biceps and ensures that you cannot use your shoulders to lift the weight.
Another good exercise for working those biceps is the EZ curl, which is obviously done using an EZ bar. Many people prefer using this type of bar instead of a barbell, and there is no doubt that it will really pump your biceps as long as you don’t cheat by using your back or your shoulders.
Sideways Cable Pulls
One final exercise to work your biceps is the sideways cable pull, which is where you are pulling the two cables inwards from a standing position, pumping your biceps as you do so. It is hard to cheat with this exercise, so it is obviously very effective.
Moving on to the triceps, and the first move here is the incline skullcrusher. This requires you to lie on an incline bench and push a set of dumbbells upwards from behind your head. The reason why they are called skullcrushers is because these dumbbells can get very close to your head if you lose concentration or if you start to struggle at any point.
EZ Bar Skullcrushers
The next exercise is similar to the previous one, except that you will be lying on a flat bench and you will be using an EZ bar instead of a set of dumbbells. Plus you will be using a much more narrow grip to really engage those triceps.
The rope pull-down is another really effective move that isolates your triceps. In this case you just need to start off with your fists pointing inwards and pull the rope downwards until your arms are fully extended.
T-Bar Rope Pull-Downs
The final exercise is similar to the rope pull-down described above, but because you will be pulling a bar, you will be using a slightly different grip and targeting slightly different areas of your triceps. Nevertheless it is still a very effective exercise to finish off your arms workout.
If you complete this whole workout 2-3 times a week, I’m sure that you will get some excellent results.