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The Ultimate Arms Workout – Triceps and Biceps

If you want to build and tone your arms you need to make sure you are working them out from every angle. The result is impressive muscle pump and lean triceps and biceps…

When we think about creativity we perhaps don’t think of Sleep, yet statistically if you sleep the ‘right’ amount for your individual needs then you are likely to have a lower chance of neurological disorders and healthier brain cells than someone that does not. Not only that a lack of sleep affects your ability to store memories and thoughts, this could seriously hamper the creative process!

  •  Bar Triceps Extension (with E-Z Bar)

Lie on a bench with a narrow grip on the E-Z Bar and your arms straight, lower the bar to your chest keeping your arms tucked in. Return to the starting position. Complete 4 sets of 5 repetitions. Rest for 60-90secs.

  • Dumbbell Hammer Curl (incline)

Sit on a bench on a 40 degree incline, hold the dumbells with a hammer grip. Curl the weights from mid thigh to shoulder keeping the arms tucked into the body. Return to the starting position. Complete 3 sets of 9 repetitions. Rest for 60-90secs.

  • Tricep Extensions (decline)

Lie on a decline bench, hold the dumbells straight out in front of you. Bring the weights to the sides of your head keeping your elbows high and tucked in. Return to the starting position. Complete 3 sets of 9 repetitions. Rest for 40 secs.

  • Scott Curl (with E-Z Bar)

Hold the E-Z Bar with about a hands width between your hands (narrow grip) Rest your upper arms from the arm pit on the bench. Curl the bar to your chin. Be sure to keep your elbows within shoulder width and maintain tension. Return to starting position with control. Complete 3 sets of 7 repetitions. Rest for 60 secs.

  • Seated Dumbell Curl

Sit on an upright bench with a dumbbell in each hand and your palm pointing upwards. Your back should maintain full contact with the back support and your elbows should be tucked in as you curl the dumbbell upwards to your shoulders. Return to starting position with control. Complete 4 sets of 5 repetitions. Rest for 60-90 secs.

Try these exercises in your next arms session at the gym. Remember to pick your weights carefully and focus on quality of the movement and control within each movement.

i-motion Gym have over 90 classes a week and if you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits! i-motion Gym.

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