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Arm Workouts

Arm Workouts

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Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone won’t get you significantly bigger arms because they aren’t targeting the triceps, biceps, forearms, and shoulders (hint, arm workouts will!).

Arm Workouts 
Doingcompound barbell movementsis necessary forgetting strong. However,  squats and deadlifts alone won’tget you significantly bigger armsbecause
they aren’t targeting the triceps, biceps, forearms, and shoulders (hint, arm workouts will!).
For massivestrength and size gains, you’ll have to use a combination of compound and targeted assistance exercises.
Hammer Curl
1- Hold a dumbbell in each hand with palms facing your sides and arms extended straight down.
2- Keeping your upper arms against your sides.
3- Curl both weights at the same time.
4- Minimizing momentum used during the curl.
Dip
Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Lower your body until your upper
arms are parallel to the floor, but no lower. Extend your elbows to come up.
Diamond Pushup
1- Get into pushup position but place your hands close together so your thumbs and index fingers touch.
2- Keeping your body in a straight line with abs braced.
3- Lower your torso until your chest is just above the floor.
4- Then press back up. 
Neutral-Grip Triceps Extension
1- Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other.
2- Press the weights over your chest.
3- then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps.
4- Extend your elbows. Keep your elbows facing the ceiling the entire set. 
Poundstone Curl
1- Grasp the barbell at shoulder width.
2- Keeping your upper arms at your sides.
3- curl the bar.
EZ-Bar Preacher Curl
1- Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench.
2- Grasp an EZ-curl bar at shoulder width with arms extended (but allow a slight bend at the elbows).
3- Curl the bar, keeping the backs of your arms against the bench.
4- Take three seconds to lower the bar back down.
Overhead Press
1- Set the bar up in a squat rack or cage, and grasp it just outside  shoulder width.
2- Take  the bar off the rack and hold it at shoulder level with your forearms  vertical.
3- Squeeze  the bar and brace your abs.
4-  Press the bar overhead.
5-  pushing your head forward and shrugging your traps at the top of the  movement.
Reference:
The 30 Best Arm Workouts of All Time, https://www.mensjournal.com/health-fitness/30-best-arms-exercises-all-time/

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