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Beginner Arm Workout 2

Jamie September 15, 2023

Exercise 1: Tricep cable push-downs

Setup:

1. Attach a rope or straight bar to a high pulley on a cable machine.
2. Stand facing the machine with a straight posture and a slight bend in your knees.

Execution:

1. Grip the rope or bar with an overhand grip (palms facing down).
2. Position your upper arms close to your sides, perpendicular to the floor. Your elbows should be bent at a 90-degree angle.
3. Engage your core and keep your upper arms stationary as you exhale and extend your forearms downward by pushing the rope/bar down. Your forearms should move only at the elbow joint.
4. At the bottom of the movement, pause for a moment and squeeze your triceps.
5. Inhale and slowly allow the rope/bar to return to the starting position, maintaining control throughout the motion.

Sets, Reps, and Rest:

• Sets: 3-4
• Reps: 10-12
• Rest: 60-90 seconds between sets

Tips:

1. Keep your upper arms still: Ensure that only your forearms are moving during the exercise. Avoid swinging your body to assist with the movement.
2. Control the motion: Focus on a controlled and deliberate movement, both during the downward and upward phases of the exercise.
3. Squeeze at the bottom: At the bottom of the movement, contract your triceps and hold for a brief pause to maximise muscle engagement.
4. Avoid using excessive weight: It’s more important to use proper form than to lift heavy weights. Gradually increase the weight as you become more comfortable with the exercise.
5. Adjust the handle: If using a rope, you can experiment with different grips, such as a neutral grip (palms facing each other), to target the triceps from slightly different angles.

Exercise 2: EZ Bar Bicep Curls:

Setup:

1. Stand up straight with your feet shoulder-width apart and your knees slightly bent.
2. Hold the EZ bar with an underhand grip (palms facing upward) and your hands about shoulder-width apart. Your wrists should be in a neutral position, not bent too far forward or backward.
3. Let your arms hang fully extended in front of you.

Execution:

1. Keep your upper arms stationary and exhale as you curl the bar towards your shoulders by flexing your biceps. Your forearms should be the only part of your arms moving.
2. Continue to curl until the bar is at shoulder level and you’ve fully contracted your biceps.
3. Pause briefly at the top of the movement, squeezing your biceps.
4. Inhale as you slowly lower the bar back down to the starting position, maintaining control.

Sets, Reps, and Rest:

• Sets: 3-4
• Reps: 10-12
• Rest: 60-90 seconds between sets

Tips:

1. Maintain proper posture: Keep your back straight, shoulders back, and core engaged throughout the exercise.
2. Elbow positioning: Keep your elbows close to your torso and avoid letting them move forward or flare out to the sides.
3. Avoid using momentum: Keep the movement controlled and avoid swinging your back or using your hips to lift the weight.
4. Full range of motion: Lower the bar and keep a slight bend in the elbow on each repetition to maintain the time under tension, and then curl it all the way up to maximise contraction.
5. Gradually increase weight: Start with a weight that allows you to perform the recommended reps with proper form. As you become more comfortable, gradually increase the weight while maintaining good technique.
6. Neutral wrists: Avoid excessive wrist extension or flexion. Your wrists should remain relatively neutral throughout the movement.

Exercise 3: Push-Ups

1. Starting Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels.
2. Execution:
• Inhale as you lower your body towards the ground by bending your elbows.
• Lower yourself until your chest is just above the ground or your range of motion allows.
• Exhale as you push through your palms to straighten your arms and return to the starting position.
3. Sets and Reps:
• Sets: Perform 3 to 4 sets of push-ups.
• Reps: Start with 10 to 15 reps per set. Adjust the number of reps based on your fitness level.
4. Rest Periods:
• Rest for about 60 to 90 seconds between sets. This rest allows your muscles to recover before the next set.

Tips for Effective Push-Ups:

1. Form is Key: Maintain a straight line from head to heels throughout the movement. Avoid sagging or arching your back.
2. Hand Placement: Place your hands slightly wider than shoulder-width apart. Adjust hand position to find what’s comfortable for your shoulder mobility.
3. Engage Core: Tighten your core muscles to stabilise your body during the exercise.
4. Breathing: Inhale as you lower your body and exhale as you push back up. Controlled breathing helps with stability.
5. Full Range of Motion: Lower your chest as close to the ground as possible without touching it, and fully extend your arms at the top of the movement.
6. Variations: As you progress, you can try different push-up variations such as incline push-ups, decline push-ups, or diamond push-ups to target different muscle groups.
7. Gradual Progression: If push-ups are challenging, start with modified versions (e.g., knee push-ups) and gradually work your way to standard push-ups.
8. Consistency: Aim to include push-ups in your regular workout routine to see improvements over time.

Exercise 4: Cable Bicep Rope Curls

1. Setup: Stand facing a cable machine with a rope attachment connected to the lower pulley. Adjust the weight stack according to your strength level.
2. Grip: Grab the rope handles with an underhand grip (palms facing up). Keep your hands shoulder-width apart and your arms fully extended.
3. Stance: Stand with your feet shoulder-width apart and maintain a stable, neutral posture. Engage your core muscles to support your spine.
4. Curling Motion:
• Keeping your upper arms stationary, exhale and curl your hands towards your shoulders by flexing your elbows.
• Squeeze your biceps at the top of the movement to maximise contraction.
5. Lowering Phase:
• Inhale and slowly lower the rope handles back to the starting position, fully extending your arms. Control the weight throughout the descent.
6. Sets and Reps:
• Sets: Perform 3 to 4 sets of cable bicep rope curls.
• Reps: Aim for 8 to 12 reps per set. Choose a weight that challenges you within this rep range while maintaining proper form.
7. Rest Periods:
• Rest for approximately 60 to 90 seconds between sets. This allows your muscles to recover before the next set.

Tips for an Effective Workout:

1. Focus on Form: Maintain proper posture and avoid swinging your body to lift the weight. Emphasise controlled and deliberate movements to target your biceps effectively.
2. Mind-Muscle Connection: Concentrate on feeling the contraction in your biceps throughout the exercise. Visualise the muscle working as you curl and extend.
3. Full Range of Motion: Ensure you’re almost fully extending your arms at the bottom of the movement, keeping an ever so slight bend in the elbows and achieving a complete contraction at the top. This maximises muscle activation.
4. Progressive Overload: Gradually increase the weight as you become stronger to challenge your muscles and promote growth over time.
5. Breathing: Inhale as you lower the weight and exhale as you curl it upwards. Controlled breathing helps stabilise your core and enhance your performance.
6. Warm-Up: Perform a brief warm-up before starting to increase blood flow to the muscles and reduce the risk of injury.
7. Variation: Incorporate different grips or bicep exercises into your routine to target the muscles from various angles.

As always, warming up before your workout and cooling down afterward with some gentle stretches is important for injury prevention and recovery.