Best Advanced Arm Exercises to take your arms to the next level

These advanced arm exercises will help you maximize the growth potential of your arm muscles, whether you want to add bulk or shape. In addition, there’s a sample workout! “Stay simple” is a famous saying that can be found in all areas of life.” Another famous saying is “variety is the spice of life.” It’s no different with all matters related to training. Change can be beneficial at any time, but there are situations when it is critical to jumpstarting progress and development. The upper arms are one of the most frequent areas people would like to enhance.

Whether you want to add bulk or shape, these sophisticated workouts will aid in the maximum growth rate for your arms. If you’re bored with your current exercise regimen and want to try something new, keep reading because we’ve developed a program just for you.

Several fantastic programs are available here on HomeWorkoutReviews to assist you in developing your fundamental abilities but learning good form and understanding how to train muscles are necessary for these arm exercises. Take your time to master the fundamental practices and grasp how to do them correctly. Then, come back and try it.

What to know about These Arm Exercises

I don’t want it to seem like these arm exercises are challenging. They are not. Knowing what you’re feeling, though, is critical. That is why they’re part of an “advanced” workout regimen. You should appreciate your body and take your time, not push yourself to the limit with weight, and make the best use of each rep you perform. These aren’t exercises that should be done in supersets or huge sets. This program style emphasizes high-quality contractions, isolating the muscles as precisely as possible, and a systematic approach.

Finally, don’t attempt one-rep maximums on these lifts. The strict curl was dubbed the “fourth power lift” due to its popularity in competitive lifting. Aside from that, none of these exercises is intended to be performed for one rep maximum strength. The increased weight will assist you in stretching the tape measure by allowing you to do more reps.

Triceps

1. Reverse Grip Bench Press

The fundamental bench press is similar, except that your hands are positioned in a palms-facing grip. Your hands should be facing you. To do this, take the chest out of the motion and reduce shoulder involvement. It should not attempt this exercise without the assistance of a spotter. A spotter is required to assist you in adequately unracking the bar so that you may do the arm exercises correctly. It will be much more difficult to un-rack a bar with a reverse grip than to grasp it with a conventional grip.

Lie down on a bench and wrap your hands around the bar with an underhand grip that is somewhat wider than shoulder-width. Make sure your shoulders are flat bench before resting your feet on the floor. After the spotter helps you unrack the bar, bend your elbows and place it over your chest at arm’s length. Reduce the bar down until it is level with your chest. Keep your elbows tucked in as you swing. When the bar touches your chest, pause it.

Push the bar back up with your triceps until your arms are locked out at the top using force. This is one rep. Repeat the exercise in the same manner as before. At the end of your set, have the spotter assist you in racking the bar.

2. Cross-Body Dumbbell Tricep Extension

The barbell tate press is named after the dumbbell. The only distinction is that you’ll do it one side at a time. This helps you concentrate more on the working side of each arm than if you were to perform them simultaneously since you’re only concerned with one side.

Lie on a bench with your arms straight out and one dumbbell in the center, just like you would for a single-arm bench press. Lower the weight until it touches the pec on the opposite side of your body by bending at the elbow. If you’re right-handed, ensure the weight and vice versa; lightly feel your left pec.

Keeping your arms still, extend the arm and raise the weight back to the start position. This is one rep. Repeat the exercises in the same manner. Repeat the process on the other side.

3. Single Arm Rope Pressdown

The only distinction between this and the one-arm cable triceps extension is that you use a rope rather than a straight handle. The rope allows you to contract the wrist more than usual with a twist of the wrist, resulting in a more significant contraction. Using a cable rather than a dumbbell allows for equal tension throughout the movement, making the triceps work more. This is the last movement for this sector, so make the most of it.

When doing these, the arm should be the only part of the body that moves when you bend and extend your elbow. You’re using too much force if you have to jerk the weight to get it moving. The bottom hold of a triceps extension should be held for two counts before the pinned weight is allowed to return to the stack.

Biceps

4. Strict EZ-Bar Curl Against a Wall

If you’re a fan of C.T. Fletcher, then you already know this. It’s a simple EZ-Bar curl, but you can’t apply momentum because you’re against a wall. On the other hand, because you can’t use as much weight on the biceps curl variant as you could with a standard one, this exercise is best suited for people who are not too experienced in exercising.

Why should you use an EZ-Bar, rather than a barbell, for wrist and elbow exercises? The EZ-Bar’s curves will make it simpler on your wrists and elbows. You may use a barbell if that’s all you have. When you curl, raise the bar until you lose tension. Don’t curl the bar entirely up to your shoulders. This will guarantee that the biceps are engaged from beginning to end.

5. Dumbbell Hammer Preacher Curl

A hammer curl differs from a regular preacher curl in that the forearms and lower biceps are worked more with the hammer grip. You may do these with both arms at once, but there’s a fantastic method to finish them. Lean one arm over the preacher pad with the weight in hand while sitting on a bench or sideways, leaning one arm over the pulpit. This improves the scope of motion and minimizes the likelihood that you’ll rely on momentum. Please don’t raise the weight or let it fall suddenly. That’s a simple way to get wounded. Keep the weight under control, and don’t let it take over your life.

6. Zottman Curl

This is a popular warm-up exercise but also an excellent final activity. After the first two phases, you may need to reduce the weight you use, but it will be well worth it. This one can be done in a seated or standing position. When you curl the weight up, squeeze the biceps for a split second before lowering the dumbbells to the palms. Don’t allow the elbows to fall behind the body. This is not a drag curl. Try to keep your shoulders still as well.

Sample Advanced Arm Exercises

Do this workout once a week on its day for eight weeks. You should complete the final set in the recommended rep range. Begin by utilizing a weight that allows you to master each movement’s proper execution. When you feel more comfortable, begin focusing on increasing the weight you lift. Rest 90 seconds between sets for all exercises.