ALL the exercises I do to GROW my ARMS!

Alright here are the 6 arm exercises that I have been doing to grow my arms. So for biceps I do machine preacher curls for the short head, incline dumbbell curls for the long head, and dumbbell hammer curls for the brachialis. For triceps I do katana extensions for the long head, cable pulldowns for the lateral head and occasionally seated dips for the medial head.

I hope that helps and subscribe for more lifting tips! #Gym #Shorts

[juliusc.]

Incline dumbell curls is one of the best excercises, but after 3 sets my arms are finished..

[mislavkukina]

Katana extensions is literaly the coolest name for an exercise

[imair]

Calling them Katana extensions is just fantastic i love it

[MaxEuceda]

I do all 3 of the bicep exercises for 3 sets at the end of my pull day, and usually just ext/pulldowns for 4 sets each during push (sometimes I'll do seated dips for 3 sets, and then ext/pulldowns for 3 each). And again, this is just what I do to grow my arms, there's plenty of other great exercises out there. And remember, many of these exercises work multiple parts of the muscle, I just wanted to emphasize which head was getting the attention.

Looking to get protein powder, creatine, or any other supplements?

[chinesechippyman]

With dips you hit all three heads in just one workout (saves you time your welcome)

[diamonddog]

DAMN. Didn't even recognize you at first. You're jacked now!

[karttikeyamohlah]

Could you do a tutorial on doing katana extensions

[alantupy]

Katana extensions! Damn i gotta try those, they look

[Dtqeel]

Incline dumbell curls are no joke.
In my opinion one of the best arm exercise.

[OmegaDragonthesequel]

Okay some things to explain here, you don’t really target a certain part of a muscle with different angles in most cases. For your chest this is true because pressing more downward will grow your lower chest better and pressing more upward will grow your upper chest better. But this doesn’t apply to the triceps and biceps if you keep the supinated grip. Preacher curls have shown to cause the most overall bicep growth without growing a certain head more, and katana extensions also had the most overall tricep growth. The elbow flexors can be targeted differently because different grips work different muscles in your upper arm, but other than that, the idea of targeting different heads of the muscle isn’t true

[RTROSKULL]

Oh god... preacher curls.
War Flashback intensifies*

[TDMC]

Personally, I like to train in a brosplit, which is

Monday: chest

(3 exercises: incline dumbell, flyes, bench dips[ chest enfasis] )

Tuesday: arms

(6 exercises: skullcrushers, bench dips, lying cross face db extensions, dumbell curls, hammer curls, preacher curls)

Wednesday: Back, Legs [I don't want massive legs, )

(back: 2 exercises: pull ups, single arm row
legs: squat, standing calf raises)

All of this is made with dumbells depending on how strong you are

Everything is 4x8-10

Last set of every exercise to failure using the 1-8-1 tecnique, 1 second reps, 8 second rest and 1 second reps again

I workout usually starting at 2:10 pm to 2:40 pm
and finishing at 3:40 pm or 3:10 pm

[louishunter]

solid and straight to the point. love this

[xfasa]

Thank you for all those nice Tipps man, but you gotta do more real-life vids. Really enjoyed watching them but there are so few😩

[szaryzjadaczmetanabolu]

My boi is turning to dbol gangster keep it up!

[marcelbrown]

Casual hits basically a full stack on the dips impressive

[SgtWinters]

U gotta try the incline curls with a cable. It hits different🦾

[aaron]

Skull crusher superset: wide grip under hand 20 reps, close grip over hand 20 reps, close grip chest press 20 reps

[gunnermc]

Overhead triceps extension is good too.

[jaidenschallhorn]

The dip machine looks Elite! Wish I had it