Total Arm Workout – Sculpt Your arms

Total Arm Workout

This is a great total arm workout which not only targets your biceps and triceps but also your forearms brachialis and brachioradialis. The exercise consists of 2 super-sets one for biceps the other for triceps.

Biceps

1. Wide Grip Pronated Curls
2. Hammer Curls
3. Regular Curls

Triceps

1. 8 Skull crushers to your forhead
2. 8 skull crushers to your chin
3. 8 close grip chest presses

Use the same weight for each triceps exercise and perform each exercise right after each other.

View the workout Below

Wide pronated grip will also engage your forearms/ brachioradialis along with your biceps. This will help to build  fuller looking arms. Hold the bar a bit wider than shoulder width and curl the weight up towards the top of your chest. To focus on hypertrophy (building more muscle) use a slower tempo emphasizing a slow eccentric in order to create more time under tension.

Hammer curls will work your brachialis –  a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii. Hold the dumbbells with your palms facing each other lift the weight using a hammer motion.

The Regular curls (suppinated grip) will target your biceps.

For Triceps , the skull crushers are done at your forehead , then your chin on order to hit your triceps at different angles. Lastly burnout with the triceps chest presses.

Build your arms with this Total arm workout!