Arm Exercises

15 Minutes to Bigger Arms

Grow your guns even when you’re short on time with this hard-hitting (and brief) biceps/triceps routine

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15 Minutes to Bigger Arms

Coaching Cues:

CHIN-UPS

Control the tempo and don't swing.

Keep tension on the biceps and lats the entire set.

Don't relax at the bottom of the movement; this strains the shoulders and makes it hard to reverse the movement.

Squeeze the biceps tight at the top of the movement.

Overload with a dip belt and dumbbell if you're strong enough.

If the chin-ups strain your elbows, try different hand widths – i.e., a closer hand position helps alleviate stress.

DIPS

Lean forward to lessen the strain on the shoulders and keep tension on the chest and triceps.

Lower until the arm angle is 90 degrees or the triceps are parallel to the floor.

Overload with dip belt and dumbbell if you're strong enough.

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