If you are interested to either improve the development of your arms, spice up the workouts by bringing some variety or simply try some new rare techniques, than this article is just for you.
Since you watch my youtube channel or read this blog than you are probably already familiar with the fact that I am huge proponent of the idea to constantly experiment with new exotic and unconventional techniques not only for training or nutrition, but also life.
As long as for the first one let me please share with you that I am more than big believer in the isolation methods of training.
Yes. For me there is no doubt that building an aesthetic, proportional and pleasing physique, specially old school type has a lot to do with targeting each and every muscle group individually by stimulating all areas from different angles. Or in other words has a lot to do with the isolation.
In the paragraphs bellow I will give you an awesome tip on how to improve the isolation on few commonly used arm exercises.
With that being said let me please introduce you to a specific technique I found and started using by accident.
I would like to show you a possible way to take some of the gold standard arm exercises to a completely new level by getting a slightly more effective and a bit more different type of stimulation.
There are no additional pieces of gear involved. Everything is based on a tiny little adjustment.
The technique might be used for all types of curls, but now we are going to discuss 2 of them along with an over head dumbbell tricep extension.
The first one is the standing concentrated arm curl. This one is also known as Arnold curl. It gained most of the popularity, because of him.
So what you have to do is to keep your butt on the dumbbell rack almost like you are sitting on it.
If you prefer call this underlaying position.
This will create an illusion for a fuller range of motion and also allow you to get really greater pump.
Keeping your humerus bone stable during the whole contraction is the other thing to make sure you do.
This position will allow you to slightly change the angle of the exercise. It will also make the stretch at the bottom a lot more painful, so there is no need for heavier weights.
The second movement is standing alternated db curl.
Again keep you gluteus supported like you are almost sitting on the rack. Definitely put some of your body’s weight on it and relax your legs a bit.
If you feel more comfortable you can use wider stance.
I would like to point out that the technique we discuss is similar to others such as the one that is based on keeping your back on the wall and the one that requires usage of the arm blaster, but the feel is actually different, because the improved isolation comes more from an angle adjustment than from additional humerus bone support.
To some degree it is the same way of thinking, but applied a bit differently.
For best results perform the whole set with you right arm and than move and complete it with your left. Vice a versa is fine as well.
Depends on which is the one you start with.
If you choose to perform it in this motion you are going to be able to reap all of the benefits from keeping the constant tension while focusing on training each arm individually.
This is also the way how I prefer do it.
The third movement is a standing tricep over head extension with dumbbells.
What you need is an already set inclined bench.
While standing underlay the lower portion of your abs (rectus abdominis) by using the same principle, but this time on the opposite side. Keep your back as arched as possible and perform the standing over head extension.
This is a very important and crucial part of the whole equation. It is also vital to keep everything nice and healthy. So never underestimate or neglect this detail.
It will also keep your humerus bones even more stable, so it will improve the isolation slightly.
You can play with the grip of your hands or the exact finger positioning to the db handle in order to figure out what would be the best for you triceps.
Also give this one a try.
Instead of gripping the db with the most commonly used similar to diamond grip, including thumbs keep all of your fingers out.
This technically appears to be what they call thumbless grip. More and more often nowadays I actually prefer this one over the conventional.
And the reason for this change is based around the fact that it allows me to feel like I am involving bigger part of my tricep into action. To a certain extend I feel this also makes the whole movement a bit more essential and not that taxing on my joints.
You can also do both or alternate between one and the other on each session in order to bring some variety.
What I have noticed is the fact that method puts the body into a position where you are able to actually get a lot more from all of the movements I just mentioned.
But in the end of the day it is all about experimentation and not being afraid to try new, exotic and unconventional stuff in order to improve your training.
If the method works for you use it and stick with it. If it happens to be the opposite don’t. Always listen to the signals of your body.
I sincerely hope that works.
Yours truly:
Peteonthebeat
