Ultimate Upper Arm Workout: Lever and Dumbbell Routine for Biceps and Triceps
Gym | Single Workout | Beginner: 4 exercises
Achieve the ultimate upper arm definition with this meticulously crafted workout. Combining lever machines and dumbbells, this routine focuses on both your biceps and triceps, offering a balanced approach to arm development. With structured sets and reps, you can steadily build strength and muscle mass in your upper arms. Let’s break down each exercise to ensure you maximize your gains and perform them with proper technique to prevent injuries. Get ready to feel the burn and see the results of your hard work in no time!
The first exercise in this arm workout is the 'Lever Preacher Curl.' Utilizing a leverage machine, this exercise isolates your biceps, ensuring you're targeting the muscle effectively with minimal strain on your joints. Perform four sets with reps descending from 15 to 10 to challenge your muscles progressively, promoting hypertrophy.
Following the biceps workout, switch focus to your triceps with the 'Lever Triceps Extension.' This exercise also employs a leverage machine to provide controlled resistance and isolate the triceps. Complete four sets with reps of 15, 12, 10, and 10, mirroring the preacher curl regimen to maintain balance between opposing muscle groups.
Next, grab a pair of dumbbells for the 'Dumbbell Alternate Seated Hammer Curl.' Seating yourself keeps your form strict and prevents lower body momentum from assisting the lift. The hammer grip variation targets the brachialis muscle in addition to the biceps, fostering fuller upper arm development. Keep the rep range similar to the previous exercises: 15, 12, 10, and 10 reps across four sets.
Finally, conclude your workout with the 'Dumbbell Lying Triceps Extension.' This move, performed lying down, isolates your triceps further by minimizing shoulder involvement, allowing you to focus strictly on extending the elbow. Consistently perform four sets with reps dipping from 15 to 10, ensuring maximum muscle engagement and development.
By alternating between exercises targeting the biceps and triceps, this workout ensures balanced muscular development and prevents overworking a single muscle group. Be sure to maintain proper form, control each rep, and enjoy the journey to stronger, more defined arms!
