Want to get the best shoulders or shredded arms that’ll fit your shirt sleeves? Well, you’ve come to the right place! We’ll be breaking down 5 arm-pumping workouts that’ll get your biceps ripped.
21’s Bicep Pumping Curls
21’s is one of the oldest and effective arm-pumping workouts. It works by combing three different bicep curl variations into one workout. In order to do this workout then you’ll need a bicep curl bar or two dumbbells. Once you’ve selected the appropriate weight then it’s time to start curling! Stand up with the bicep curl bar or dumbbells so that your arms are fully extended down in their natural position. Grip the bar or dumbbells and curl them halfway until your arms and elbows are at a 90-degree angle. Do this for 7 repetitions.
Then, once you’ve hit the seventh rep then completely stop once your arms are at a 90-degree angle. After that, then curl the last half starting from that 90-degree angle to the top towards your upper chest. Do this for 7 reps as well. Once you’ve completed 7 reps then finish off with 7 fully extended bicep curls in the same set. Start from the bottom position and curl it all the way up towards your chest.
Remember, throughout the entire workout move the weight up and down slowly for every rep to get maximum results. Make sure to use an appropriate weight so that you feel everything on the bicep muscle. If you feel it somewhere else then check your form.
Tricep Skull Crushers
Tricep skull crushers can be an intense arm-pumping workout when performed correctly. It’s best to do skull crushers correctly as doing them incorrectly can hurt joints and cause nerve pain. You’ll need a bench, bicep curl bar or a dumbbell to do this exercise. Lay down flat on your back on the bench so that your chest is facing upwards. Make sure your head ends at the top of the bench. Leaving zero space for your head to move freely off the bench. Then, grip the weight firmly with both hands so that your palms are facing the ceiling. After that then push the weight upwards so that it’s over your chest.
Lastly, start with the weight over your chest and then slowly move it down above your head. The end position should be above your head and above the bench. It shouldn’t stop above your head because that can be very dangerous. Make sure to use appropriate weight to achieve better results on your triceps. Do about 8 – 12 reps for 3 sets to feel an intense tricep burn.
Dumbbell Hammer Curls
Dumbbell hammer curls are the easiest workout of the 5 arm pumping workouts. You’ll need dumbbells for this workout. Start off by standing up straight and grip the dumbbells firmly with each hand. Make sure to have the weight all the way down with your arms fully extended towards the floor. Then, with one hand at a time move the weight up towards your chest at an angle. Your right arm should move towards your left chest peck and the left arm should move towards your right chest peck. This will create an X shape after each rep. Do about 8-12 reps for 3 sets to feel an intense bicep burn.
For anyone looking to get soreness relief then consider TENS/EMS medical devices.
Seated Overhead Presses
You’ll need dumbbells and a firm seat to complete this exercise. Sit down on the seat and place one dumbbell on top of each leg. Then, kick the weight upwards and move it over your head with your arms fully extended. Make sure to move the weight directly above the head and not behind it. Start off with your elbows at a 90-degree angle then push it above your head. After about 8-12 reps you’ll feel a pump targeting your shoulders.
Getting Recovery for a heart-pumping workout can be difficult. Having the perfect amount of sleep and nutrients every day is tough to have. Using massage devices will help with pain and sore management for any athlete. These devices can also help with sleep which will lead to faster recovery.