Top Gym Tips

6 Amazing Arm Day Exercises


Biceps: 3 muscles = brachii (long & short head), brachialis and the brachioradialis 

Studies show greater bicep recruitment as loads increase (Lagally et. al., 2002) meaning that ideally 1 of your “isolations” will be a HEAVY supinated curl of choice in lower rep ranges (6-8). Then, as the hammer grip has been shown to also elicits high amounts of biceps brachii I advise you include 1 exercise with said grip, as it will allow you to also bring in some more brachialis and brachioradialis… 3 birds, one stone (Boeckh-Behrens & Buskies., 2000). Finally, the concentration curl which has shown (Young et.al., 2014) to target the biceps the MOST (due to the less anterior delt work), done last with higer rep ranges because weight required will be less thus less taxing than your heavier work which I advise you do first

Triceps:3 heads = medial, lateral and long. All 3 are strong extensors of the elbow with the long head aiding in shoulder extension & adduction

The close grip bench has been shown to elicit high activation in all 3 heads of the triceps (Saeterbakken et al., 2017). As the triceps are slightly fast twitch dominant (Srinivasan et al., 2007), training with higher speeds and heavier loads may be beneficial and the close grip bench is perfect for this as it can be loaded heavily in the 4-6 rep ranges. Next is overhead extensions, which has you in shoulder flexion and EMG data has shown this to be one of the best exercises to activate the long head of the triceps (Boeckh-Behrens & Buskies. 2000). Lastly, a pushdown movement (with a rope or bar).They effectively hit the lateral head of the triceps. These can be trained in slightly higher rep ranges of 8-12 & progressive overload should (as always) be applied