Principles of arm training in the gym for girls

Who said that biceps and triceps training is only for guys? Shaped arms, toned inner surfaces and armpit areas allow women to wear sleeveless clothes and not feel complex about their imperfections. Girls don't need to be afraid to include arm exercises and lift heavy weights in their gym routines. Biceps are not voluminous because there is little testosterone in the female body. Bodybuilders know how difficult it is to pump them up, even for men.

How to work until the result

Women do not need to spend a lot of time to develop biceps and triceps. When doing presses and push-ups, the triceps muscles are simultaneously loaded. If the complex includes rows for the back, the biceps are partially worked out. Therefore, it is enough for girls to purposefully pump their arms in the gym once a week.

The set of arm exercises is based on 2 basic techniques - lifting and extension, and their modifications.
The heavier the dumbbells in your hands, the faster the muscle fibers increase in volume. Training with 2 kg equipment, even despite numerous repetitions, will not give any effect. So, without a doubt, grab some heavy dumbbells or a barbell and do 12 reps for 3 sets, resting 30 seconds between sets.

Warm-up

It is a mistake to think that warming up is optional. Absolutely before every workout, it is necessary to warm up the parts of the body that will be under load. This reduces the risk of injury, improves technique, and increases the body’s strength and endurance. Accordingly, warming up is an important part of the training process, which should not be neglected.

Hand exercises for girls in the gym should also begin with the following warm-up exercises:

1. General warming up of the body. 2-3 minutes of easy running and jumping. You can replace it by running up and down the stairs or doing a cardio machine. This warm-up accelerates blood through the vessels and quickens breathing.
2. Approximately 10 minutes should be spent warming up your elbows. It is performed using hand rotations. Place your palms on your shoulders and begin circular movements, first in one direction, then in the other.
3. Swing your arms.
4. Stretching your arms and shoulders increases strength. You need to pull your arms to the sides until you feel tension, then return them to the opposite position.

Thus, key warm-up exercises will make your workout more effective. Let's look at how to pump up a girl's arms in the gym below.

Arm training for girls in the gym with a barbell

Start the workout by bending and moving your elbows back. They simultaneously load several muscle groups and allow you to lift heavy weights.

1. While standing, grab the bar with your palms facing forward, pressing your hands to your body.
2. Bend your limbs, bringing the barbell closer to your collarbone, while simultaneously moving your elbows straight back without raising your shoulders.
3. As you inhale, return to the starting position along a vertical trajectory.

Alternative: Work with dumbbells or a Smith machine.

Drying hands

“Drying” means getting rid of subcutaneous fat and giving your hands a beautiful texture. However, good muscle shape is achieved not only by proper nutrition, but also by physical exercise. Drying is only suitable for those who have already built up good muscles. This procedure is strictly contraindicated for beginners.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

1. The main emphasis is on aerobic short-term exercise (treadmill, exercise bike, etc.).
2. The program should also include strength training aimed at the target muscle group.
3. Exercises for drying your hands are best done in the gym under the guidance of an instructor.
4. In addition to dumbbells, during exercises with additional weight, you can use a block machine, light “pancakes” or a barbell.

Pull-ups in a gravitron with a counterweight

The design successfully replaces the outdoor horizontal bar and allows girls to master the technique perfectly. The compound exercise involves the arms, shoulders, deltoids, trapezius, and latissimus back.

1. Place one knee on the support, grab the handles with a wide grip, pull yourself up and place the other one.
2. Relax your body, lower the pillow and hang with straight arms. Move your body back a little, and with a powerful movement of your core muscles, pull your chin above the handles.
3. Pause at the top and lower down.

Also read how to learn how to do pull-ups for a girl from scratch →

Pro Tips

I. Venskaya, fitness model, personal bodybuilding trainer

I have 3 important tips for girls who want to quickly and correctly pump up their arms and improve their muscle condition:

track the position of your wrists

It is important to keep them straight for maximum work of the target muscles. If your wrists are too mobile during the exercise: either you have chosen too heavy a weight as a weight, or you will need additional classes to train your forearms and wrists; fix your elbows well in any triceps exercises and concentrate on muscle work

These joints should not actively move in the training ligaments; In exercises for biceps, linger at the point of maximum tension - this will ensure the ideal load on the muscle.

A. Marakulina, group fitness instructor, personal trainer

I recommend that girls do an average of 10-15 repetitions of each arm exercise, while the number of approaches should be limited to 3-4. Circuit training is also a productive option; it can be alternated with a traditional training program.

Weight selection plays an important role in the training process. Try to choose weights so that the last few repetitions provoke a burning sensation in you to the utmost concentration on the working muscles

At the same time, it is important to maintain the correct exercise technique to prevent injuries and better progress.

Also, do not forget about regularity: it is much easier to maintain the tone and shape of your arms than to correct a “neglected” version.

L. Ulyanicheva, fitness model, professional bodybuilding trainer

If you want to make your arms more athletic and increase muscle size, provide a load that includes many compound movements. You should include all kinds of isolation exercises in your training to prevent rapid muscle adaptation. Try to maintain a high intensity of training, use different combinations of training ligaments.

I consider pull-ups to be a fairly effective exercise - it actively engages the arm muscles and allows you to work intensively with your own weight. In addition to the arms, this exercise involves the work of the back muscles; it requires proper coordination of movements and good physical fitness. For beginners, pull-ups in a simulator are perfect - a special platform will push the body upward, making the sports task easier. Gradually reduce this type of assistance by adding load on your arms, and very soon you will be able to do pull-ups on a regular bar.

Zottman Curls

This technique works the forearms, biceps, arm flexors, and brachioradialis muscles.

1. Standing with your knees bent, take the shells with your palms facing inward.
2. Slowly bend your elbow and point it toward your shoulder.
3. When lifting, perform supination - turn the hand 180°.
4. Hold at the top, lower the projectile in the reverse order, remembering to turn your hand.

Lower abdominal exercises for the gym

Hanging Leg Raise

Correct technique:

• legs slightly bent at the knees;
• When lifting your legs up, try to touch your stomach with your thigh, i.e. raise your legs above parallel;
• do not sway and perform the exercise using your abdominal muscles, not inertia.

Leg raises with emphasis on elbows

Those who are unable to do Hanging Leg Raises with proper technique can perform Elbow Leg Raises on a machine.

Correct technique:

• rest your elbows on the bars and your back against the pad of the exercise machine;
• make sure that your shoulders are not pulled towards your ears;
• Otherwise the technique is identical to the Hanging Leg Raise.

Leg raises lying on a bench/incline bench

Correct technique:

• place your hands under your buttocks, palms down, or clasp the edges of the bench;
• while lifting, the legs are slightly bent at the knees;
• at the top point you need to lift your buttocks off the bench;
• do not lift your legs by inertia, use your abdominal muscles;
• performing the exercise on an incline bench increases the load.

Pulling your legs to your stomach on a fitball

Correct technique:

• the lower leg lies on the ball, the body is parallel to the floor (the butt does not sag or protrude) - as during push-ups;
• place your straight arms on the floor;
• as you exhale, pull your knees to your chest, trying not to round your back, the ball is under your ankles;
• hold for a second, tensing your abs;
• as you exhale, return to the starting position.

"Hammer" for muscle mass

In addition to the biceps, the muscles that are targeted are the brachioradialis, brachialis, and pronator teres muscles.

• With pronated palms, the load is focused on the brachialis;
• with supinated heads - on double-headed heads;
• a neutral grip loads both equally effectively.

1. In a standing position, press your elbows to your sides.
2. Raise your hands with dumbbells to your shoulders, focus on peak muscle contraction and go into the negative phase.

To finish off the target muscles, add 2 isolation techniques each to the biceps and triceps, performing repetitions at a slow pace until failure on the last set.

The most effective training programs

The best complex for women

A women's training program should include basic exercises with weights - such exercises can provide pumping muscles and beautiful shoulders. Example program for classes:

1. Warm-up: cardio exercises and special gymnastics for joints – 15-20 minutes.
2. Weight press: 3 sets of 12 reps.
3. Weighted flyes: 3 sets of 10 reps.
4. Arm raises in an inclined position: 3-4 sets of 10 times.
5. Arnold Press: 3 sets of 10 reps.
6. Lifting the barbell/bodybar to the chin: 3-4 sets of 10 repetitions.

The most effective pumping program for men

The training plan for men should include constant progression of weights. In this case, the basic set of exercises should be changed approximately once every 2 months. Approximate training program:

1. Warm-up: cardio exercises and special gymnastics for joints – 15-20 minutes.
2. Standing barbell press: 3-4 sets of 10 repetitions.
3. Weight rows to the chin: 3 sets of 12 reps.
4. Arm raises with weights: 3 sets of 10 repetitions.
5. Pull-ups: 3-4 sets of 8-12 repetitions.
6. Push-ups: 3 sets of 10 reps.

Alternating biceps curls

Training on an incline bench provides a wide range of motion and allows you to move your elbows far back. This optimally loads the outer bundle, which is always lagging behind in development, and forms a beautiful shape of the arms.

1. Sit down, take the dumbbells and lower them to the bottom, pressing your elbows to your sides.
2. Raise your left limb to your shoulder. During this process, keep your arm motionless from elbow to shoulder.
3. Perform movements until the biceps are contracted to the limit. Pause at the top for a moment.
4. Lower and repeat with the other hand.

Workout 2

Reverse crunches on a bench

Core muscles

Lie down on a bench, or take a lying position, fixing your hands behind your head (you can grab some kind of support), while exhaling, using the force of your abdominal muscles, bring your legs to the waist line, and slightly twist your pelvis to the lower ribs. As you inhale, lower it back down. The movement should not be carried out due to inertia; you should not swing your legs.

Perform 3 sets of 10-20 repetitions.

Completely repeats what was done in the first workout.

Lunges with dumbbells in hands

Hips and buttocks

Stand straight, feet under your shoulders, dumbbells in your hands. Take a step back, maintaining the distance between your hips, and lower your body down by bending your knees. At the lowest point, the thigh of the “front” leg is parallel to the floor.

You need to perform the same number of repetitions on each leg.

Bent-over dumbbell row

The body is tilted, the free hand rests on the bench, the working hand is with a dumbbell at the side. By bringing the shoulder blade to the spine, the dumbbell is pulled towards the belt as you exhale. On inhalation, it goes down.

The movement begins with the work of the shoulder blade, and not with a turn of the body.

Classic deadlift

The barbell is placed on the floor, the grip is slightly wider than the shoulders so that the hands are on the outside of the hips. The grip is strong, straight, and you can use straps. At the start, the bar touches the ankle. Then the pelvis lowers slightly, the weight is transferred to the heels, and, resting her feet on the platform, the athlete removes the bar from the floor without relaxing her back. Due to extension in the hip joint, the bar rises to the level of the “trouser pockets”, and then smoothly lowers back.

Lying dumbbell flyes

You can use a straight or incline bench. First, tighten the shoulder blades to the spine and lower them to the pelvis, then lower the arms slightly bent at the elbows until the forearm is parallel to the floor, lowering to the sides. Then – bringing your arms together in front of your chest.

Reverse push-ups on the bench

The exercise can be replaced with dips if you have enough strength training for this. First you need to sit on the bench, lower your buttocks lower, the edges, and bend your elbows. Forearms are parallel to each other. Then push up to the starting position. The legs can be straight (difficult option) or slightly bent at the knees.

Working with a barbell on a Scott bench

The targeted technique works on the biceps. It is preferable to work with a curved EZ-bar.

1. Rest your armpits in the fold of the bench, support your forearms on the cushions.
2. Grab the bottom of the dumbbells without crossing your shoulder line. If you spread your palms wider, the emphasis will shift to the inner head.
3. Without lifting your elbows, perform a series of smooth bends.

Secrets of the anatomy of girls' hands

In this article, you'll learn all about arm muscles, get tips from a pro, and a comprehensive workout that will give you a chiseled arm line and muscle

hardy!

The arms contain three major muscle groups: the triceps brachii, the biceps brachii, and the brachialis (forearm).

The first group, the triceps, is responsible for straightening the elbow and shoulder joints. A well-developed triceps looks like an inverted horseshoe on the back of the arm.

The biceps flexes the elbow joint and rotates the wrist (rotates it so that the palms face up). A well-built biceps has a round shape and a high peak. When looking at the hand, the front and back should be the same size and degree of pumping.

The forearm is located in the lower part of the arm from the elbow joint to the wrist. Most women don't consider it important to exercise their forearm, but a strong brachialis muscle is involved in back and biceps exercises and allows you to lift heavier weights correctly.

The forearm also perfectly complements the image of a developed upper arm by tapering towards the wrist.

Bench triceps press

This exercise forces all 3 heads to work.

1. Place your hands at shoulder level.
2. Keeping your elbows close to your body, as you inhale, lower the bar to your solar plexus and immediately move into the positive phase.

Workout 1

Ab crunches

Exercise for the rectus abdominis muscle

The exercise is performed from the starting position lying on the floor, the heels are spaced from the buttocks at a distance of 10-12 cm, the feet are literally pressed into the floor. You need to exhale to bring the lower ribs to the pelvic bones and return to the starting position.

Do 3 approaches 15-20 times. Over time, you can add weights - a dumbbell behind your head.

Hyperextension

Long back muscles, hamstrings, buttocks

The starting position is taken face down in the hyperextension machine. The body goes down, the spine is perpendicular to the floor. With exhalation - full extension of the torso, with inhalation - lowering down.

Perform 10-20 repetitions in three approaches; over time, you can increase the load by picking up a barbell plate and placing it behind your head.

Classic squat (barbell on back)

Works the buttocks, thigh muscles and center of the body

The barbell is taken from racks located at the level of the athlete’s collarbones. The bar lies just below the upper trapezius muscles so that the back can remain tense. The grip on the bar is tight; there is no need to bend your wrists back. As you exhale, the barbell is removed from the racks using extension at the knee joints, a step back is performed and the legs are spread to the sides. Next, the pelvis goes down with an exhalation, and the knees move to the sides and bend. The optimal depth of lowering of the pelvis is the one at which the back remains straight and there is no rounding in the lumbar region. You need to stand up with an exhalation, resting your entire foot on the floor.

If your heels come off during a squat, you need to pay attention to the width of your feet, pick up weights on the platform, and stretch your ankle joints. If the main problem is bringing your knees inward, you should work in a narrower stance

Squatting training begins with calf extension in a machine, then a squat without weights, a goblet squat with an apparatus on the chest, work in a Smith machine, and finally a barbell. The goal of mastering this chain is to develop mobility of the knee, ankle and hip joints, as well as strengthen the muscles.

Block pull to the chest

Back muscles work

Starting position – sitting on a machine bench with your feet fully resting on the floor. Then, while exhaling, you need to begin to pull the shoulder blades towards each other and towards the spine, and by contracting the back muscles, bring the handle of the exercise machine to the chest, and then return it to its original position.

It is important not to start with the “biceps”, due to bending the arms at the elbow

Hip raises with barbell

Works the buttocks and hamstrings

You need to sit next to the bench, place your shoulder blades on it, and rest your feet on the floor. Then you should lift your buttocks off the floor and get into the “spine parallel to the floor” position. At the same time, the shoulder blades should not “ride” forward along the bench. You can hold the weight with your hands. Beginners sometimes learn this movement without a barbell before starting to use it. If placing the bar on your hips is not comfortable, you need to wrap it with a special pad, or use fitness mats.

Bench press

An assistant delivers the barbell from the racks to avoid injury. Even if it is a 20 kg bar, insurance is still required. The movement begins by tightening the shoulder blades and “pressing” the pelvis into the bench, then the assistant lifts the barbell onto straight, outstretched arms, with a grip slightly wider than the shoulders. Lower the barbell to the chest, in the solar plexus area, until it touches the body and the bar. The forearms are positioned at an angle of 45 degrees to the body. The barbell is pressed out in one powerful movement.

After completing all repetitions, an assistant helps return the bar to the racks. To avoid shoulder injury, you should not press on a “flat” back; your shoulder blades should remain pressed, not your lower back.

Standing Dumbbell Flyes

This is a shoulder exercise. You need to stand up straight, slightly bend your elbows, lean forward slightly, and abduct your forearms to the sides. As soon as the forearm reaches parallel level with the floor, the movement stops and the dumbbells smoothly return to their original position.

TRAINING PROGRAM in the Gym FOR GIRLS. FIRST LEVEL

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Traction in the block

Instead of isolating barbell curls, you can use lat curls with one or both arms. In combination with a simulator, arm training in the gym gives better results.

When working with a barbell, where the biceps is resting at the top, due to the tension of the cable, the load on it increases and is equally distributed along the entire trajectory.

The farther you stand from the block, the harder it is on the muscles.

1. To increase efficiency, straighten your arms.
2. Grab a straight or curved handle with an underhand grip.
3. Press your elbows towards you and pull the cable to your belt with your shoulder blades pressed.

What to work on

A good study of the relief of the arms helps prevent sagging, sagging, weakness in the limbs and other age-related changes that begin after 25 years. At this age, the aging process begins, the performance of collagen and elastic fibers decreases, “skin respiration” and cell renewal slow down. Thus, the body gradually loses its former elasticity and youth, although until the age of 27-30 this can be an almost unnoticeable phenomenon.

Arm training in the gym for girls includes working on:

• shoulder;
• forearms;
• biceps;
• triceps;
• flexion and extension of the upper limbs.

Inventory that may be needed:

• push-up mat;
• expander;
• dumbbells;
• weights;
• barbell;
• crossbar.

How can a girl pump up her arms from the inside?

Dumbbells will help get rid of sagging and fat in hard-to-reach areas.

Start with your biceps.

1. Sit down, spread your legs wide, squeeze your shoulder blades together.
2. Bend your arms, turn your fingers forward and lift them along the body towards the collarbone.

Move on to the triceps.

1. Raise your limbs with dumbbells above your head with your palms facing forward.
2. Gently bend them towards the crown.

Bent-over arm extension option

1. From a standing position, tilt your body forward;
2. move your arms with 1 kg dumbbells behind your back;
3. do 15 down-up movements.

Workouts for losing weight on your arms

Due to the increased estrogen content, women tend to become overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. You can do simple exercises to keep your muscles toned at home. There are techniques that allow you to work without weights or with little weight (water bottles, small dumbbells, books), but by working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

• biceps (flexor);
• triceps (extensor);
• shoulder delta;
• forearm.

When developing a program, you must follow simple rules

Warm-up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

Weight

There are two opinions about what weight you need to work with. The first is low weight and a high number of repetitions, the second is high weight and several small supersets in a row. The first option is ideal for home. Repeated repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and equipment) is possible exclusively in fitness centers.

To train your arms in the gym, it is recommended to choose heavy weights. This guarantees the greatest return. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to immediately start with “explosive weights,” but it is also not recommended to “get the hang of it” with 1-2 kg dumbbells for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a routine for yourself for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make adjustments for the days of the cycle. To remove subcutaneous fat from your arms, 25-30 repetitions are enough.

The optimal training duration is 45 minutes. It is advisable to monitor your pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop doing the exercises.

Correct completion

You need to finish your workout with a so-called “cool-down.”

Do not train more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

We recommend several hand strengthening programs that you can do at home. When performing exercises, be sure to tense your buttocks and abdominal muscles.

1. Complex one

For this you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm-up

• Raise your hands up one at a time (starting with the right). Then, lower them down, bending your elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
• Extend your arms in front of you, clasp your fingers and stretch slightly. Feel how your back muscles stretch.
• Everyone knows the “mill”. The back is straight, the buttocks and stomach are “tight”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
• Jumps and swings. Feet together, arms hanging freely. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach tucked in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while your elbows rise to shoulder level), count to two and then slowly lower them, returning to IP. This is a great exercise for getting your ovens into the best shape possible. Exhale as you lift the dumbbells.

1.2. Working the biceps

Turn your palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your hands as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

IP for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in IP, bend your arms and hold in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your stomach. Be careful not to strain your neck.

After completing the exercise 12 times, straighten your arms and hold in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with the help of your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Focus on your knees and palms, tuck your stomach. Lower and rise for a count of two. We don’t strain the neck, the navel is pulled up. Do 12 push-ups. Keep your back straight and breathe evenly.

After completion, sit down on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level, and slowly lower down. This perfectly corrects posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count of “one” - turn to the right and spread your arms to the sides, on the count of “two” - return to the individual position. On the count of three, turn left.

Arms spread to the sides, make circular swings with both arms at the same time.

2. Complex two

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach tucked in, arms down.

Raise your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with the dumbbells up, gently bend your arm, bringing the dumbbell behind your head, and then straighten it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see Exercise 2.1.

Raise your arms in front of you, hold this position for two counts, and slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for their arms. For beginners, this is the basics. This is work with free weights (dumbbells or barbells), which is aimed at building muscle mass and is mandatory for both beginners and experienced bodybuilders.

1. Basic exercises (BA) for arms

1.1. Dips

One of the most complex but effective BUs. When performing it, not only the triceps are used, but also the pectoral muscles. Beginners train with their own weight; advanced athletes can use weight belts. Not every girl will be able to lift her weight, so if the parallel bars don’t give in to you, don’t despair. Strengthen your arms with other available exercise equipment, and return to parallel bars after a couple of months of regular training.

What is important in parallel bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unwarmed muscles, this is fraught with tears and sprains. Stand with your arms outstretched and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are worked out better.

A little trick: for maximum triceps work, don't bend over too much and keep your shoulders parallel to the bars and your elbows pulled back. To train the pectoral muscles, your elbows should look to the sides and your body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is impossible, slowly lower yourself to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip (“from yourself” and “towards you”).

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron), which makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced due to a counterweight, which starts working when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. Seated French press

With this technique, the triceps receive a noticeable load. It is important to do everything correctly and watch your neck. When working with heavy weights, it is better to ask a trainer for backup.

IP: The press is performed from a horizontal bench with a backrest. Grasp the dumbbell so that the disc is in your palm and your thumbs are on the handle. Lift it above your head, holding it with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and smoothly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a seated press, it is very important to monitor the condition of your shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Standing dumbbell curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until your biceps contract completely. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to IP.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Handle raise (biceps)

Performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach tucked in. Elbows pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called “peak of the biceps”) and while inhaling, slowly lower it down. At the same time, we do not fully extend our arms in order to maintain static tension.

1.6. Lowering the handle from the upper block (triceps)

Helps the triceps muscles gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of your body. Then lean your body forward slightly and fully extend your arms by contracting your triceps. Hold for a moment and, while inhaling, smoothly return to IP.

Concentrate on working your muscles.

Alternatively, lowering from the upper block can be done with a rope handle. In this case, when lowering your arms, you should slightly spread them to the sides at the bottom point of the movement.

2. Additional exercises

2.1. Arm extension using a rubber shock absorber (triceps)

IP: sit down, straighten your back. Take the elastic band so that one bent arm is behind your head and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to IP. Perform 20-25 repetitions. When performing this exercise, try not to use inertia. Working with an expander is performed only with muscle effort. Watch your elbow and don't tilt it to the side. The shoulder should remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This pressing exercise is performed standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the resistance band behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend your elbows, keep your palms parallel to the floor. Brushes must be motionless.

From IP, as you exhale, slowly extend your arms in front of you, then return to IP. The main thing is to control muscle work as much as possible. Do not make your task easier by using the force of inertia, otherwise your work efficiency will be reduced to zero.

2.3. Bent over arm extension

During work, the triceps are effectively pumped. Performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly arching the lower back. The back should remain straight. Bend your elbows, lift them back and squeeze your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Take your hands 15-20 cm away from your pelvis, place your palms on the floor (palms position: fingers forward), lift your buttocks off the mat. Push up from the floor with the strength of your arm muscles, make sure that your elbows are parallel and do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to perform one approach 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. In between push-ups, lie on the floor, stretch your entire body, tense your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from a bench

During the execution, the entire triceps is perfectly worked out.

IP: hands shoulder-width apart, legs slightly bent, back straight.

Slowly inhale and lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The torso should move almost close to the bench.

2.6. Arm extension from chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your elbow and bring the weight to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be performed in various modifications. One option is seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during lifting of the projectile and a very powerful peak contraction at the top point. Those. When the projectile is lifted upward, the load reaches a maximum and is not removed. This means that when you hold the projectile at the peak point, you work your biceps as effectively as possible. This exercise can be performed both with supination (rotational movement) and without it. When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the apparatus, the shoulder is strictly perpendicular to the floor. As you exhale, the arm bends and lifts the weight, and as you inhale, it extends.

Method "21"

Experienced bodybuilders note that over time, isotonic programs become less effective. A “plateau” effect occurs when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally “shake” the muscles and launch active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of movement (AM): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with lighter weights than usual.

Basics

• Programs for swinging arms consist of three supersets and are performed at a fairly fast pace.
• A one-minute break is required between sets.
• The first workouts using the “21” system should consist of one exercise and only for one muscle. Gradually you can diversify the sets and increase the load.
• Any program can be adapted to the Carfagno system.

Training scheme according to the David Carfagno system.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach retracted. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights above your shoulders.

1.1. Lower amplitude: Smoothly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45-degree angle.

1.2. Upper range: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then extend your arms fully.

2. Standing biceps curl

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with an “underhand” grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms form a right angle. Pause for one or two counts, return the bar to IP.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Standing cable extension (triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a bend at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the bar is “squeezed” downwards using the force of the triceps until the arms are fully straightened, then raised to 90 degrees.

3.2. Upper: the crossbar is squeezed to 90 degrees and returns to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the IP.

4. Push-ups

IP: emphasis on toes. The body is straight (parallel to the floor), the stomach does not “sag”. Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping your body in a straight position, lower your chest to the floor and slowly return to IP.

4.2. Upper BP: Lower yourself to the floor to the middle of the amplitude.

4.3. Full AP: Fully bend and straighten your elbows, lowering all the way to the floor and rising almost to the level of your fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and straighten them until they are completely straight.

5.2. Upper AD: Bend your arms to the top, lower to 90 degrees.

5.3. The projectile moves throughout its entire amplitude - from bottom to top and lowers until the elbows are completely straightened.

Recommendations for training

Due to the small size of muscles and the possibility of cheating in exercises, there are the following training recommendations:

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• Work one arm muscle group per workout. For example, back + biceps or chest + triceps (the principle of training synergistic muscles). This optimizes the workflow and allows you to combine heavy basic movements with special ones. Experienced athletes can specialize in arms, training them completely in one day. This approach is not recommended for beginners.
• If you do biceps after back or triceps after chest, a couple of exercises will be enough for them. If you do 4-5, this will lead to overtraining and your arms will not grow. The same thing can happen if your split is built like this: back + triceps, chest + biceps. In this case, the biceps will work 2 times a week, and the triceps will work 3 times a week (another time on shoulder day during presses). It's too much.
• Work in a multi-rep style - 10-15 repetitions. This reduces the risk of injury and increases blood flow into the muscles. Small muscles respond better to such a load, since they were not originally designed to lift large weights.
• Perform exercises with strict technique. Leave cheating to professional athletes. It will be much more effective to lift a 25 kg barbell absolutely cleanly on your biceps than to throw 35 kg with your body and shoulders.
• Don’t get carried away with pumping, supersets and drop sets. Using the example above, again, it will be more effective to lift a 25 kg barbell for biceps for 12 reps than to do 15 kg for 20 reps or 15-10-5 kg ​​for 10 reps (drop set). These techniques are best used when you reach a certain plateau in weight gain, already having experience in strength training and decent working weights.