Arm workouts are simultaneously loved and under-appreciated. In fitness circles, it’s common to talk about missing leg day and how all guys ever do is work on their arms. But there’s a reason arm workouts are so popular: they’re fun, they show quick results for many men, and they often don’t require as much mental focus as lower-body workouts.
There’s nothing wrong with enjoying a nice arm session every now and then, and our fitness editor Ebenezer Samuel has the perfect exercises to include in your next upper-body day. Perform the movements shown in the video above and described below in a circuit for a killer upper-body pump.
The EZ bar preacher curl and dumbbell incline curl are both exercises that focus on the biceps and forearms. The preacher version keeps your arm in a fixed position, which helps isolate your biceps. The incline curl puts your arms in a stretched position at the bottom of the curl, which enhances the range of motion and as a result, gains.
Single-arm pressdowns and the decline EZ bar skull crusher both target the triceps. The single arm-pressdown isolates the tricep muscle by moving only at your elbow. The decline skull crusher puts you at angle that enhances the range of motion of the skull crusher, so there is constant tension on your triceps.
By Naomi Nazario