Exercise ExecutionPremium Articles

Training arms is so important to the common bodybuilder or fitness enthusiast that there is absolutely no shortage of information out in the mainstream.  Magazines, the Internet and high-end trainers will try to market their ‘secret’ to biceps and triceps growth.  The real secret is that there is no secret.  The ‘shocking your arms’ theory behind special routines and protocols is ignoring the plain truth that hardly anyone actually trains these muscles with any efficiency or care.  Doing 20 x 20’s, punishing your arms for an entire day, or performing an enormous list of fancy exercises, will never do the trick if you can’t even do an arm curl correctly.  Merely following the principles listed below will offer more insight into arm development than all of the arm articles on the planet combined.  This classified intelligence comes from only one theme: Fundamentals.  Follow closely.

Schedule Arms Together or Separate?

There seems to be two schools of thought to this debate.  Both have their pros and cons.  It will ultimately be up to the individual and / or the context of a person’s entire training regimen as to whether or not arms should have their own day, or be trained with other body parts.

Consider the following factors:

Training biceps and triceps on their own separate day might be great for specialization workouts where they can be the center of attention.  Not having to train chest, deltoids, back or legs before getting to arms in a workout can be advantageous so that there is plenty of energy and neural focus for them to be trained.  Keep in mind however, that depending on the rest of your workout split, the biceps and triceps have at least been moderately taxed already during chest, deltoids and/or back training.  Careful consideration should be taken when scheduling your workouts as to how many days rest is appropriate for these tissues.  Essentially, if you are training arms on their own day, you may increase volume (number of sets/reps/work) and frequency at the same time.  Also, it’s important to note, as is discussed later, the shoulder musculature is always being burdened when arms are being trained – even if it’s minimized.

Many may find that adding arms independently into workouts, such as in a push/pull schedule, may prove to be ideal.  Although the biceps and triceps may feel fatigued after training back and chest or delts respectively, this inevitably gives these muscles enhanced recovery during a workout week.  As for volume, the time in the gym training bi’s/tri’s in this scenario may be reduced depending on rest periods, goals and how long your workouts will be.  Ultimately, the implementation of the various guidelines regarding exercises in this article will greatly reduce the need to perform so many sets.

From a nutritional and hormonal perspective, the biceps and triceps may also benefit greatly by pairing them with their functional counterparts, like biceps and back for example.  If you are training arms heavy with low volume in a periodized workout plan, biceps/triceps might be best trained on their own day where more time can be given for rest periods to enhance neural output (for strength purposes).

Don’t Take ‘Isolation’ For Granted.

Everyone knows that, relative to exercises like the bench press and barbell row (which are considered ‘compound exercises’), movements such as dumbbell bicep curls and cable tricep extensions are ‘isolation exercises’.  Not so fast!

Arm exercises are generally no more isolated then any compound exercise.  The reason is that most of the time, people using these isolation exercises are allowing other joints (even to a small degree) the opportunity to cheat or compensate.  Many individuals would rather use a weight that is too heavy for the exercise to ever be considered ‘isolated’.  Another reason, and probably the most important to recognize, is that to isolate a joint motion (like concentric elbow flexion for the biceps, or elbow extension for the triceps), many additional muscles at different joints must be working as to prevent other joints from moving during the isolated elbow motion.  Realizing this virtual certainty while following proper exercise form and function will be key to proper biceps/triceps stimulation for greater growth.  Details on this later when exercises are explored in greater detail.

Exercise Variations Only Matter When Form is Accurate & Precise

It is laughable when you pick up a magazine or an article how many exercises can be prescribed for arms and then 8 weeks later a new batch of exercise variations is recommended.  Considering the looseness of form found in gyms nowadays, I can tell you that the straightforward name of an exercise means very little to the actual results a person might obtain by performing it.  Changing from a dumbbell to a cable, then to an incline bench, to super-setting with a preacher curl etc. will make absolutely no difference if each and every rep isn’t identical and the exercises as a whole are malperformed.  The significance of paying attention to accuracy and precision cannot be overstated.  Keep in mind that exercise variation will have little to no significance in ‘shaping’ a particular muscle, as muscle shape is most accurately considered to be as a result of genetics and not what exercises you may or may not choose.

Order Your Exercises Strategically

If proper form and function are being paid attention to appropriately, then exercise variations do make a massive difference.  However, knowing when to, and when not to, perform a particular exercise, or where to place an exercise into your program, will be of great value.  Joint positions, resistance profiles, load, motor skill (from beginner to advanced training), speed of execution plus the individual’s goal (strength/size/power/endurance) are just some of the factors that need to be considered before choosing which biceps curl you need to do and when to utilize it for example.  Resistance profile (length of the moment arm and the influence of inertia) will be imperative as muscles generally fatigue considerably faster at the shortest part of the contractile range, and less quickly at the lengthened portion.

Understanding that the long heads of the biceps and triceps are influenced by the position of the glenohumeral joint (as they cross the shoulder) will affect length/tension relationships and should be considered when choosing shoulder angles.  For example, an extended shoulder is a shortened triceps and lengthened biceps, while a flexed shoulder is a shortened biceps and lengthened triceps.  In essence, the position of the shoulder will reflect the tension generation capabilities in both the triceps and biceps.

A Quick Guide to Arm Exercises Done Right:

Dumbbel Curls

The most basic and commonly performed arm curl.

Variations: standing or seated with a supinated or neutral (hammer) wrist position.

Execution: with knees and hips slightly bent, trunk neutral or extended, allow full extension of the elbow as to let the dumbbell descend to the side, keeping the elbow at the side at all times while limiting motion at the shoulder, execute curl while aiming the dumbbell forward (as if dragging), then up and in (as if pulling towards the shoulder), in essence completing a circle along its full radius.  Control the downward descent without allowing the elbow to move in space.

Resistance Profile:  lower resistance at the bottom and top, most in the middle

When to use: either at the beginning of the biceps workout if done heavy, or in the middle of the workout.

Common Errors:

– standing too straight as to allow trunk/hip motion

– rotating the trunk

– flexing the spine (looking down)

– lifting ‘up’ instead of ‘out’ and then up

– not allowing full descent to side

– moving too fast without proper skill,

– allowing the shoulder to extend (backward) at the start and flex (forward) nearing the end.

Barbell Curls

Often inappropriately called the ‘mass builder’ of the bicep exercises, only a variation of the dumbbell arm curl.

Variations: Standing

Execution: See Dumbbell Arm Curls  

Resistance: See Dumbbell Arm Curls

When: See Dumbbell Arm Curls

Common Errors:

– See Dumbbell Arm Curl

– often using too much load

– performing too fast (as to use inertia swing the weight)

– too much hip/back/shoulder motion

– choosing a shoulder width-grip is often a mistake as to not account for carrying angle (measure elbows to side, hands will be wider than shoulder width) .

Incline Curls

Performed starting with increased length in long-head of biceps.

Variations: Seated on incline bench with dumbbells, or standing with cables behind (shoulder in extension)

Execution:  See Dumbbell Arm Curls

Resistance Profile: See Dumbbell Arm Curls

When: In the middle of a biceps workout, or near the end, as the long head of the biceps is in a lengthened positioned (less fatigue).  Utilizing a cable from behind the torso will change the resistance profile to less resistance at the shortened end of the contraction, and more resistance at the lowered position, thereby making it more fatigue resistant (end of workout).

Common Errors:

– see Dumbbell Arm Curls

– choosing too steep of an incline (usually more than 15-20 degrees will impose stress on the anterior shoulder capsule, thus eliminating effectiveness of biceps stimulation).

– flexing the shoulder is more common in this variation of the arm curl.

Preacher Curls

This is the most common exercise to use in a shoulder-flexed position where the arm is anchored.  Concentration curls are a similar alternative.

Variations: Seated, standing, barbell, EZ-curl bar, dumbbell, cable with bar from the front (facing cable apparatus).

Execution:  While resting most or the entire arm on the bench, do not allow elbow to dig into pad upon descending to the bottom or ascending from the bottom, always maintain equal force distribution of upper arm onto pad, intend to ‘raise elbow’ from pad at the bottom while ‘crushing elbow’ onto pad at the top of the motion to ensure equal distribution throughout the range.                         

Resistance Profile: With free weights it’s more difficult at the bottom, but easy (no resistance) at the top.  With cables in front at a distance, it’s easier at bottom, more difficult at the top.

When: With free weights, near the middle of the biceps workout – the long head of the biceps is shortened, but also the resistance is extremely difficult at the bottom of the motion.  When using cables, perform near, or at, the beginning of the biceps workout.

Common Errors:

– shoulder motion

– elbows digging into the pad, especially at bottom

– elbows coming off the pad near the top

– performing too fast

– body rocking

– not allowing enough elbow motion at the bottom of the curl.

Cable Curls

These are helpful variations when used in front or behind, but also sometimes mistakenly used to ‘shape’ the muscle, rather than as a mass-builder.

Variations: cables in front, cables behind, single handles, bar attachment at front, higher cables curled from the sides.

Execution: As with Dumbbell/Bar curls, do not allow excessive shoulder motion.  The further back you stand from a cable unit, the more the shoulder should be flexed to accommodate the cable (think ‘preacher curl’).  The further in front you stand from the cable unit, the more your shoulder should be extended to accommodate (think ‘incline curl’).

Resistance Profile: Cables in front: easier at the beginning and more difficult at the end.  Cables behind: more difficult at the beginning and easier at the end.

When: Cables in front: near or at the beginning of the workout.  Cables behind: near or at the end of the workout (cables behind).

Common Errors:

– accelerating too fast

– excessive shoulder motion (elbows moving in space)

– cables coming from too far below body (too similar to gravity as per a regular arm curl)

– cables too far behind (excessive shoulder extension and resistance)

Tricep Dips

A compound exercise usually aimed at building mass for the triceps.  Because of the tendency to passively over-extend the shoulders on the descent, this is generally a higher-risk exercise.

Variations: traditional parallel bars at shoulder-width, or using a bench placed behind torso

Execution: Keeping knees and hips flexed (as to maintain a more horizontal torso position), lower the body while keeping the arms in a sagittal plane (to your sides).  This is to avoid them flaring out, stopping motion before your maximum amount of active shoulder extension.  Additional intent can also be used by ‘pulling back the hands’, against the friction of the bar, to further activate the triceps (advanced technique).

Resistance Profile:  Tougher at the bottom, easier at the top.

When: Either near the end of a triceps workout, near the beginning if going heavy, or near the end of a shoulder/chest workout.

Common Errors:

– keeping legs straight (or bent backwards), which forces the body vertically and challenges the anterior shoulder tissues much more than the elbow, this increases injury risk

– not identifying your active shoulder extension capabilities and then descending too low and/or too vertical.

Narrow-Grip Bench Press

This compound exercise emphasizes the triceps, using an increased moment arm of resistance by changing to a narrow grip on a bar.

Variations:  Barbell, EZ-Curl (less stress on wrists), Smith Machine

Execution: With a narrow-grip on the bar (hands shoulder-width apart), lower arms as in a bench press, while keeping close to the transverse plane (to the side, across chest) and extend upwards.  Additional intent can also be used by pulling in an outward direction with the hands, against the friction of the bar, to further activate the triceps (advanced technique).

Resistance Profile: Easier at the top, more difficult at the bottom.

When: Near the beginning of a triceps workout if going heavy, otherwise near the end.

Common Errors:

– letting arms move into a sagittal plane nearing your torso – this dramatically alters the load line and decreases the resistance of your triceps.

– too narrow of a grip (equals too much stress on the wrists)

– performing too fast with a lack of control.

Standing Cable Rope Extensions

If controlled properly, this exercise offers unique resistance compared to traditional tricep cable exercises.

Variations: Rope, webbing handles, two ropes at two separate cable stations (crossing over).

Execution: with knees and hips slightly bent, the trunk neutral or extended (chest out), the scapula retracted, and with elbows to the sides – pull the rope down to the sides of the body without any body or shoulder motion, elbows staying put in space, straighten the elbows completely, then return them to about 90 degrees using control.  To apply intent, think about driving the elbows slightly backwards while extending downwards (advanced technique).

Resistance Profile: moderately heavy at the top, heavier at the bottom due to diverging handles and fatigue.

When: Near or at the beginning of the workout.

Common Errors:

– performing too fast

– elbows, shoulders and trunk moving

– lack of control during the eccentric

– excessive neck / head motion

– using the standard rope attachment (which is usually much too short (attach 2 cables to double up on rope length!)

– standing much too far away from cable unit (unless it is intentional)

Lying Dumbbell / Barbell Extensions

This exercise is usually more controlled when using the dumbbell variation.

Variations: inclined, declined, flat bench.

Execution: lying supine on a bench, elbows towards the ceiling while shoulders are maintained on the bench, descend to roughly 90 degrees at the elbows.  Extend elbows completely through the concentric, as to bring the weight(s) / hands over the top of the elbows – intend on moving in an ‘arc’, rather than pushing straight up and down, while not letting the elbows move in space, or the shoulders to leave the bench.

Resistance Profile: Heavier at the bottom, lighter at the top near extension.

When: In the middle or nearing the end of a triceps workout.

Common Errors:

-too high of incline (stressing out shoulders into flexion)

– trying too hard to keep the elbows “in” (certain individuals may be too wide and lack external rotation at the shoulder)

– excessive shoulder motion, not keeping shoulders digging into the bench

– arching back during the eccentric portion of the movement

– not completing full elbow extension at the top, using wrists to ‘flick’ the dumbbells overtop.

Tricep Pressdowns

Straight bar attachment variation of the rope / webbing cable extension.

Variations: Pushdowns, angled bar.

Execution: See Standing Rope Cable Extensions, though choose a grip slightly wider than shoulder-width depending on your individual structure.

Resistance Profile: Standing close to the cable unit offers more resistance at the top and less resistance where you are weaker in extension.  Standing further from the cable unit offers more resistance near extension and less at the top where your triceps can offer more tension.

When: In the middle or nearing the end of a triceps workout.

Common Errors:

– see Standing Rope Cable Extensions.

Dumbbell Kick-Backs

This exercise is very popular but inherently futile compared to other exercises.  Because of the moment arm of resistance of the dumbbell in relationship to the shoulder and elbow axis, the shoulder is actually loaded far more than the elbow.  The triceps are only challenged through half of the elbow range and peak resistance is near the shortened end of the triceps contractile range, where it is the weakest.

When: using light weights, perhaps perform at the beginning of a workout, or never at all.  A cable variation is preferred.

Common Errors:

– excessive shoulder motion

– swinging the weight

– not being able to reach full extension

– spine rotated and unstable

– excessive head motion

– shoulder fatigue.

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Keep in mind that the movements listed are not the very last word on arm exercises.  However, being a champion at the basics of these fundamental exercises, before branching out into the more advanced variations, will surely lead you to success.  As you obtain better control of proper technique, literally infinite variations are available using only the exercises above, if you are creative enough – each of which offers a completely unique stimulation for enhanced arm growth.  Maybe doing things right is just the “shock” your arms need!