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Columbus Personal Trainer Article

3 Moves to Big Arms by Ian McGriff, P.T.

Building bigger arms is more than just curls. I’ve seen the young guys hanging out in the weight room doing every kind of bi-cep curl imaginable and while they did get bigger, they weren’t maximizing their time, or effort. Try these 3 simple moves to make your arms the envy of the gym.

To maximize your workouts perform these exercises in pairs to limit your rest periods and build your arms larger than ever.

Skull Crushers (Best performed with EZ-Bar)
Sets: 2, Reps: 8-12.
Lie on your back (bench or floor) with your feet flat on the floor. With your arms extended above your chest, weight in hands, bend at the elbow lowering the weight so that it approaches your head, and then press the weight back to the starting position. Make certain that your upper arm does not move at the shoulder, this will isolate the triceps make the lift more effective.

Perform with: Close grip bench press
Sets: 2, Reps: 8-12.
After you have completed your final skull crusher, lower your arms to your chest height and immediately perform a close grip bench press. This will incorporate not only your chest and shoulders, but also the triceps you have been working.

Chin-Up
Sets: 2, Reps: 8-12.
With a close, underhand grip (palms facing your face) and pull yourself straight up so that you look the bar in the eye. Lower yourself slowly and repeat. The more you straighten your elbow as you lower yourself the greater the range of motion and the more you work the muscle.

Perform with: Overhead Press
Sets: 2, Reps: 8-12.
Hop down off the chin up bar and immediately grab two dumbbells. Keeping your back straight and tight press the weight from shoulder height over your head making sure to lock out your elbows at the top.

Lat Pull Down
Sets: 2, Reps: 8-12.
Keeping your back tight and sitting up straight, pull the bar down to your collarbone and slowly let the weight back up to the starting position. Be sure not to sway, and lean back to far while performing the lift.

Perform with: Bent over Row
Sets: 2, Reps: 8-12.
Bend at the waist and keep a slight bend in your knees, back should be flat enough to be confused with a table. Pull the weight, maintaining your posture, toward your chest making sure not to sway or bounce.

These three moves thrown together will not only build your arms, but will fuel your fat fighting furnace. This almost constant movement, with little or short breaks, will increase your metabolism so that you may expend more kilocalories in a shorter period of time. Build your arms, melt the fat.

For more strength training and weight loss information check out other articles or sign up and let me create the workout you’ve been waiting for your entire life! I guarantee RESULTS and harder, fitter body.

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