If you’re going to use that arm flexing emoji on social media or texts, you better have the goods to verify it. Fortunately, Flex social media director David Baye can help you out with that. The man is an experienced competitor and an editor of “Flex,” so he’s gotta know what he’s talking about. Take this arm workout routine for a go and see your own results.
EZ-Bar Curl
Baye starts the day with a barbell movement for biceps. EZ-Bar curls allow him to move one heavy object with the force of both arms. The angle in the bar makes it more comfortable for his wrists and elbows. He doesn’t try to stay rigid, but he isn’t swinging and jerking either.
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Rope Curl
The cable allows him to maintain tension throughout the entire range of motion with each rep. The rope allows him to either turn his wrists up as he curls to emphasize that contraction at the top of the movement or keep his hand position or work it like a hammer curl. He opts for the latter in this workout so he can hit the brachialis.
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Seated Alternating Dumbbell Curl
This is a great one for working on the peak of the biceps. Being seated makes it more difficult to cheat and generate momentum, so the biceps have no backup. Baye is also seated on a bench with a back, which can also help him focus more on using the arms. Alternating gives each arm a chance to stretch while the other is working. Perform the same reps with each arm.
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Cable Triceps Extension
You may also know these as pressdowns. Starting with a movement like this allows you to warm up your elbows as well as the triceps before moving on to more challenging movements. Here, Baye is using a straight bar attachment. You could also use a rope or angled bar.
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Overhead Rope Extension
Doing an overhead movement shifts the focus to the long head of the triceps. Baye is using a rope on this cable exercise so he can turn the handles out and hit the other two heads effectively as well. He is also allowing the rope to go behind him for a greater stretch. Flying through these won’t help you. Take your time.
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Seated Pressdown/Dip Machine
You can pick the name that you want, but make sure you finish the session with this. Notice that Baye stops briefly when his arms are straight. This helps him maximize the contraction so he completely tires the muscles out at the end. This is the final movement so leave it all on the gym floor.
