Beat Arm Jiggle!!

The Answer: A simple but taxing routine that pairs up two sets of two moves for maximum results. Here’s how to do it: perform exercises 1a and 1b back-to-back with little to no rest. Recover for 90 seconds and repeat twice, then do the same with exercises 2a and 2b.

Try this gym workout two to three times per week, leaving at last one day of rest in between routines (for example, Monday/Wednesday/Friday). Can’t make it to the gym? Anchor a resistance band high for the pressdowns and low for the cable overhead extensions.

2. 1A. Two-Handed Overhead Dumbbell Extension

Target Muscles: triceps brachii (long head emphasis)

Set Up: Sit on a bench with your feet flat on the ground. (Bring up the incline for back support, if desired.) Hold one heavy dumbbell with both hands and extend your arms overhead [A].

Action: Keeping your upper arms in the same vertical position, bend your elbows to lower the weight behind your head as far as you can [B], then extend to return to the starting position. Repeat for 12 to 15 repetitions.

3. 1B. Cable Reverse-Grip Pressdown

Target Muscles: triceps brachii (medial head emphasis)

Set Up: Stand in front of a cable station with a short straight or cambered bar set high. Hold the bar with an underhand grip, tuck your arms close to your sides and bend your elbows to 90 degrees [A].

Action: Extend your arms from the elbows until they are straight but unlocked [B]. Make sure that your upper arms remain stationary and tight to the sides of your body. Slowly release to return to the start. Do 10 to 12 reps.

4. 2A. Dumbbell Kickback

Target Muscles: triceps brachii (lateral head emphasis)

Set Up: Stand holding a dumbbell in each hand. Bend your knees and lean forward from your hips until your torso is 45 degrees to the floor. Raise your arms so that your elbows point behind you, with your forearms parallel to the floor [A].

Action: Slowly extend your arms to bring the dumbbells behind you, keeping your back straight and your chest lifted throughout [B]. Use control to return to the starting position. Repeat 10 to 12 times.

5. 2B. Cable Overhead Rope Extension

Target Muscles: triceps brachii (long head emphasis)

Set Up: Secure a rope attachment to a low cable-station pulley. Grab one side of the rope in each hand, then turn away from the weight stack and stagger your legs. Raise your arms and bend your elbows to bring your hands behind your head [A].

Action: Keeping your upper arms beside your ears, slowly extend your arms from the elbows until the handles are above your head [B], then return to the start. Repeat for 12 to 15 repetitions.

Compliments of: http://www.oxygenmag.com/Training/Slideshows/Beat-Arm-Jiggle-Now.aspx#slide-1

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