🔹On the left side of the infographic, you have two bicep workouts. The incline curl targets the long head of the bicep and the hammer curl hits both, the long head and the brachialis which helps increase the size of the bicep. On the eccentric movement (lowering the weight) try to slowly lower the dumbbell at around 5 seconds in order to fully activate the brachialis.
🔹 On the right side of the infographic, you have tricep push downs which targets the lateral head of the tricep. Switch to the rope to workout the medial head.
🔹 The second workout on the right side is the French Press, which hits the long head of the tricep.
🔹 Aim for 8 to 12 reps and 3 to 4 sets if your goal is for hypertrophy (muscle growth). If you’re going for strength do 5 sets of 5 reps. And to reach the endurance threshold go for 15 to 20 reps and 2 sets.
🔹 Leave a comment of your favorite arm exercises.