If you’ve been weightlifting for a while now, you have probably noticed that any routine, no matter how great it is, is bound to stop producing great results after a certain point in time, a phenomenon otherwise known as hitting a training plateau.
This can be really obvious in the case of arm and chest training simply because those are the two body parts people focus on the most. So after a few months of providing your bi’s with the same training stimuli, they will stop responding to it with new growth.
That’s pretty normal and it marks the moment when you need to come up with a new way to challenge your muscles and take your routine to the next level. And you should actually be pretty excited about this because there are so many great arm exercises out there waiting to be discovered and utilized.
In this article we will show you 5 exercises that you should throw into your mix of staple mass-builders and build bigger, more defined guns!
#1. Standing Two Arm High Pulley Cable Curl
This is a great finisher move that targets the long head of the biceps brachii and works the biceps peak. The main advantage of performing it on a cable pulley machine instead of using a barbell or dumbbells is that the machine allows you to work your bi’s throughout the entire range of motion, thus causing more hypertrophy.
To perform it, stand between a couple of high pulleys and grab a handle in each arm with the palms of your hands facing you, positioning your upper arms in a way that they are parallel to the floor. Flexing your biceps, curl the handles towards you until they are next to your ears, keeping the upper arms stationary. Hold the peak contracted position for a second and squeeze the biceps hard, then slowly return to the starting position.
Use lighter loads so that you can concentrate on the contraction at the inside of your biceps brachii and aim for the 12-15 rep range to really drain all remaining strength from your inner long heads.
#2. Incline Dumbbell Curl
This one can be a truly great arm builder as long as you perform it correctly and with lighter weights – it will tax both heads of your biceps but target the outer head to a greater degree. Since you can’t lift as much weight as with other exercises due to the start position which stretches both your biceps and delts, put this exercise early in your bicep program to make the most use of its potential for overall arm development.
To perform it, sit back on an incline bench with a dumbbell in each hand held at arm length and keep your elbows close to your body. Rotate the palms of your hands until they are facing forward, then contract your biceps and curl the weights forward while keeping the upper arms stationary. Continue curling until your biceps are fully contracted and the shoulders are at shoulder level. Hold for a second then slowly bring the dumbbells back.
Perform a few sets of 8-10 reps.
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