If you’re struggling to build bigger arms, this routine is for you! 💪 In ‘Add 1 Inch to Your Arms: The Ultimate Bicep and Tricep Routine’, we explore the six most effective exercises to enhance your arm size and strength. This routine focuses on a mix of heavy compound movements and isolation exercises that will not only help you gain mass but also achieve peak definition.
Important to remember, the triceps make up about 70% of your arm’s size, so targeting both the Long Head of the triceps and the Brachialis is key 🔑.
Here’s a breakdown of the exercises:
1. **Alternating Dumbbell Biceps Curl** – Perfect your form by twisting your pinky finger towards the ceiling as you lift.
2. **Barbell Curl** – This mass builder requires you to keep your elbows tucked in and fully engage when lifting heavy.
3. **Machine Preacher Curl** – An excellent isolation exercise that maximizes the pump while preventing cheating.
4. **Incline EZ-Bar Triceps Extension** – Target the long head of the triceps for that side-view thickness.
5. **One Arm Dumbbell Extension** – Great for fixing arm imbalances while maintaining focus on muscle tension.
6. **Cable Crossover Tricep Extension** – Unique angle to provide a peak contraction for the lateral head of the tricep, enhancing the horseshoe appearance.
These exercises will help you effectively target your biceps and triceps, ensuring a comprehensive arm workout. By focusing on form and proper tension during each movement, you can achieve the size you’ve been working towards. Stop ego lifting and start training for hypertrophy! 💥
For more tips and insights, check out the workout resources available on our channel!
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By GYM BODY MOTIVATION