Blast Your Arms with this Six-Move Workout

Check out Flex Editor, David Baye, arms workout routine that blasts your triceps and biceps for a complete and impressive muscular upper body.

If you’re going to use that arm flexing emoji on social media or texts, you better have the goods to verify it. Fortunately, Flex social media director David Baye can help you out with that. The man is an experienced competitor and an editor of “Flex,” so he’s gotta know what he’s talking about. Take this arm workout routine for a go and see your own results.

EZ-Bar Curl

Baye starts the day with a barbell movement for biceps. EZ-Bar curls allow him to move one heavy object with the force of both arms. The angle in the bar makes it more comfortable for his wrists and elbows. He doesn’t try to stay rigid, but he isn’t swinging and jerking either.

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Rope Curl

The cable allows him to maintain tension throughout the entire range of motion with each rep. The rope allows him to either turn his wrists up as he curls to emphasize that contraction at the top of the movement or keep his hand position or work it like a hammer curl. He opts for the latter in this workout so he can hit the brachialis.

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Seated Alternating Dumbbell Curl

This is a great one for working on the peak of the biceps. Being seated makes it more difficult to cheat and generate momentum, so the biceps have no backup. Baye is also seated on a bench with a back, which can also help him focus more on using the arms. Alternating gives each arm a chance to stretch while the other is working. Perform the same reps with each arm.

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Cable Triceps Extension

You may also know these as pressdowns. Starting with a movement like this allows you to warm up your elbows as well as the triceps before moving on to more challenging movements. Here, Baye is using a straight bar attachment. You could also use a rope or angled bar.

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Overhead Rope Extension

Doing an overhead movement shifts the focus to the long head of the triceps. Baye is using a rope on this cable exercise so he can turn the handles out and hit the other two heads effectively as well. He is also allowing the rope to go behind him for a greater stretch. Flying through these won’t help you. Take your time.

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Seated Pressdown/Dip Machine

You can pick the name that you want, but make sure you finish the session with this. Notice that Baye stops briefly when his arms are straight. This helps him maximize the contraction so he completely tires the muscles out at the end. This is the final movement so leave it all on the gym floor.

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Workout Routines

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Routine

David Baye’s Arms Blasting Workout Routine

Exercise Equipment Sets Reps Rest
Exercise 1 of 6

EZ-Bar Curl

Equipment EZ-Bar Sets 4 Reps 10-12 Rest --
Exercise 2 of 6

Cable Rope Curl

Equipment Cable Machine Sets 4 Reps 10-12 Rest --
Exercise 3 of 6

Seated Alternating Dumbbell Biceps Curl

Equipment Bench, Dumbbells Sets 4 Reps 10-12 Rest -- Play How to
Exercise 4 of 6

Cable Triceps Extension

Equipment Cable Machine, Rope Attachment Sets 4 Reps 10-12 Rest --
Exercise 5 of 6

Overhead Rope Extention

Equipment Sets 4 Reps 10-12 Rest -- How to
Exercise 6 of 6

Machine Dip

Equipment Sets 4 Reps 10-12 Rest --
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This story originally appeared on: Muscle & Fitness - Author:vkim

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