If you want to seriously start stretching your shirtsleeves, then start introducing some advanced moves to your regimen. Continuously performing the same routine over and over again will stimulate muscle adaptation, and after awhile, will hinder your progress, hurting your chance of gaining lean muscle mass. Switching things up, though, by introducing a few of these ridiculously difficult arm exercises, will pave the way for an impressive, dominate-looking upper half.
The dozen of moves compiled here, courtesy of Mike Deibler, M.S., C.S.C.S., director of education at Exercise Etc., are classic twists on traditional bicep and tricep exercises that demand high concentration, full-body stability, and tremendous arm strength. But possibly the best part is the “tremendous abdominal recruitment” your body needs for each move, says Deibler. So if a six-pack is another one of your goals, you can kill two birds with these moves.
While it may be tempting to conquer all 12 moves right. this. minute., remember that these maneuvers are highly complex; to avoid injury and ensure effective, muscular hypertrophy, Deibler advises focusing on correct technique, proper recovery time between workouts, and adapting these moves to your fitness capabilities. To help you do the latter, we've added a "Scale It Back" tip for each move.
So, put your fitness to the test and add these 12 grueling upper body moves to your arsenal. For max benefits, do one or two at a time at the beginning of your workout before the arms are fatigued, one to two days per week.