Hey what's up guys, happy 2018 - this is the first video of 2018 for me so we're
gonna kick things off with a bang and focus on that arm shape, looking at the
bicep, the tricep, and the forearm, so we're gonna cover about five or six
different exercises have a look at a circuit and kind of break this down so
that you can do it whether you're a beginner or more of an advanced lifter
or even a competitor. Before we get started
shout out to squarespace.com for sponsoring this video
I'll tell you a little bit more about them later including a sneak peek at my
brand new relaunch of my website so stay tuned for the end of the video
Anyway, now let's get started on the first of our three main exercises: biceps
triceps, and forearms. Let's go!
So when it comes to training the biceps, your elbows are really in one of two
positions at the side of the body or at the front and you want to include both
of these variants within your workout so that you work in the long head and the
short head of the bicep. The first exercise that we're going to
do now is focusing on the short head and this is a classic understated exercise:
Seated concentration curl. Let's have a look at how you do it
Concentration curl is a fantastic exercise for peaking the bicep. You don't
need a whole lot of weight but you do need to execute this exercise properly
and for that we need to start with the positioning of the elbow. We're not doing
it inside the leg like this and lifting outwards. The elbow is rotated round so
the tricep is really at the side of the body, wrist, elbow, shoulder all in
alignment. Therefore as we lift, that bicep is lifting the maximum amount of
weight spread across the full width. You can see here as I curl up, the wrist and
shoulder almost come to me and you get that nice peak in the bicep there so
make sure you get a full length keeping tension on the bicep.
We're not letting the weight touch, we're keeping tension there. A nice smooth
transition up forcing that bicep - big squeeze up at the top, and then slowly
back down. 12-15 repetitions. You don't really need to push much higher than
that but you make sure that you have enough resistance, but you're starting to
struggle on those 10, 11, 12 reps, one on each side, and then we can move on to the
next exercise and for that I've set up a rope on a seated cable rows machine. You
can do this on the floor as well and this exercise looks something like this.
So with this one you might be thinking what's the difference between performing
it with cables or a dumbbell - well tension on the muscle, and also a
placement of the elbows. You'll notice with this one on the lying cable curl, my
elbows are at the side of the body, so instead of keeping it more isolated,
which is what I was doing with that first exercise, my biceps have a little
bit longer length to fully stretch out and focuses more on the long head, so if
I do a bicep pose there, you can kind of see a split there - that's the short head
this kind of fat muscle here and then the long head of the bicep is more
positioned around here just because of the attachment and the insertion so
we're kind of focusing more on the peak as well as this one. Full length in that
cable and as we curl up I'm bringing the wrist slightly outward so I have a
different tension pulling on the biceps. Also on this one you don't want the
elbows to pull forwards. With that first exercise we have the elbow fixed up
against the knee making it very hard to create momentum as we lift, with this one
it's a little bit too easy to pull the elbows up as we're finishing off that
exercise so you want to make sure the elbows remain fixed at the side of the
body and all we're doing is flexing and extending at the elbow cables. I like to
go a little bit higher 12, 15 even 20 repetitions. You get a great pump in the
bicep, a lot of blood pooling in the muscle, so these two exercises whether
performed back-to-back as a drop set or a superset, or 3 or 4 sets from one
exercise and then 3 maybe 4 sets at most on the next exercise with no more than
60 seconds rest in between. We're not lifting a whole lot of weight so we want
to keep that intensity and that pump in the biceps pretty high. So these two
exercises can be performed really within about 6 or 8 minutes total for both. Now
let's move on have a look at triceps, which I'll also include often in my
bicep workout.
First of our tricep exercises: a single overhead extension. This is a great
exercise for shape, so you know when we look at the bicep pose like this - a large
portion of that is actually made up of the tricep - this muscle here, so focusing
on this particular muscle within a number of exercises will help give you
more of an illusion of that bicep shape, regardless whether you're on stage, you
want to do photo shoots, or you know - you just want to look good working out in
the gym and start to see some improvements on some of the areas that
you really want to work on. So triceps, just as, if not more important than that
bicep when exercising to really get that whole look going. So with this exercise
how I hold the dumbbell - extend up... So without, you want to keep the upper arm
practically upright next to the side of the head, so arm sort of inline with the
ear. this isn't moving back and forth. All I'm then doing is lengthening that tricep
by lowering the weight down getting really good stretch on that tricep here
you can see I'll go quite deep a full stretch the flexibility is an issue for
you just lower down enough until you feel a stretch on the side of the arm
there and then extend back up. Now, if the weight becomes too heavy for you then you
can also support the arm there as you're lifting, and this is a similar exercise
to those skull crushers when you're laying down flat or performing overhead
extensions, except that by performing single arm each time, you can focus a lot
more on the quality of the movement rather than just trying to force that
weight to finish those repetitions. So 12, 10, even 15 repetitions gives you a great
pump in that tricep, focus on full extension, and as you raise that dumbbell
back up, lengthening the arm, really squeeze and pump that tricep by
contracting it hard. Alright, let's move on have a look at the second of our
tricep exercises.
The straight-arm press down or push down, whatever name you want to call it, a lot
of people tend to focus on other exercises for mass and size in the
triceps but let's not forget this is a cornerstone exercise that you really
should be including in your arm workout. You'll see here that I'm using a
straight bar as opposed to a rope and the simple fact is I feel I get much
more tension in the triceps rather than putting in some of that anterior - the
front deltoid, if I'm using a rope. So once again: triceps are positioned at the
side of the body, if you want to step back a little to position the arms
forwards that's fine a little bit more tension on the triceps there from a
variety of angles, full extension down, contract the triceps hard, and then back
up without allowing the elbows to pull forwards.
It's this movement - really squeezing, you can see the difference there, if I'm just
moving my arms down to complete the reps as opposed to focusing and engaging,
contracting that muscle, that's the real difference between making some great
progress and just kind of doing the same exercises week in, week out, without any
real progress. So focus on contracting that muscle and really forcing it at the
end of each rep. 12 or 15 repetitions here and these four exercises with our
biceps and triceps I actually like to do back-to-back so my two biceps, two
triceps then back to biceps back to triceps and so on for a total of three
maybe four super sets. You can see both the short head, the long head, focusing on..
If I show the horseshoe effect there, this area of the tricep here which is the one
you see there. So don't just focus on one exercise for each of them, make sure that
we're hitting the biceps and triceps with a variety of different angles.
If you perform this one week, the next week try doing it with cables, barbells or
dumbbells. Same as this one, you can switch it up, underhand, use different
attachments, V-bar attachments, so that you're constantly working the muscle from a
variety of different angles and the body doesn't become too comfortable with
those movements. Speaking of which, let's have a look at our final circuit
for forearms, which is basically half the arm. We focus too much on biceps
especially. One of my goals for this year is to really get the forearm muscle up,
so these next three exercises are going to help strengthen both the wrist
muscles and start to get a little bit more size and definition around the
forearm, which makes it a lot easier when performing big exercises such as back
dumbbell rows, barbell rows, deadlifts and pulldowns. So forearm and grip strength are
two components needed if you're looking for a complete and balanced physique.
Let's have a look at our forearm circuit over here.
I always get a really good pump in my forearms when training them with biceps and triceps simply because I'm
using them in a lot of the exercises and that's where a lot of the blood has
pooled into those muscles. The only other time our training is with a big exercise
or muscle group such as back, sometimes chest or shoulders, and I'm usually
hitting them twice a week to really give them the attention that they need. These
three exercises here: starting off with the reverse grip EZ bar curl.
You might think that's more of a bicep exercise, and it is, it does work the
biceps but that overhand grip, reversing the exercise as opposed to underhand
grip, brings in more of this area of the forearm - so you can see this gets worked
a lot with the biceps but not as much when we do it this way. By reversing our
grip both with a straight bar, EZ bar, using the bar or cables, or even
dumbbells, pulls in a lot more of this muscle here, which is really what helps
make part of the arm complex, certainly in that pose. Similar technique here
keeping the elbows fixed full range of motion and you'll notice with that EZ
bar which just gives me a better position holding as opposed to both arms
horizontal like this, is that I'm flicking my wrist up very slightly at
the top and movement. So not only am i involving this muscle a lot, I'm really
kind of giving a little little bit more focus and attention up at the top by
lifting my wrists up. You'll see this exercise replicated in
the third one which we'll look at right now. I can do this with an EZ bar,
straight bar, it's just more comfortable performing with a dumbbell.
So our forearm resting on the edge of the thigh like this and you'll see that it's
a full extension and curl under. Not much weight, only ten pounds here. I'm aiming
for about 15 reps even 20 for forearms, like with calves and abdominals
these are more endurance based muscles, we use them a lot day in day out, so we
need a little more intensity to really affect them rather than trying to lift
heavy weights for fewer repetitions. The second exercise, straight bar, opening the
hands out like this getting a nice long stretch on the forearms and then that
reverse movement where we're curling all the way up. You can see the muscle
contracting there so don't go too heavy to the point where you can't fully contract
that muscle. Open it out, stretch, practically letting the bar roll down to
the fingertips, and then close that hand back up and fully curl, contract and get
that pump going in the forearms. So this circuit here I can usually replicate in
about eight minutes, so both with biceps triceps and the forearms,
you can easily get this workout done in about 30 minutes or you can start to
pull exercises out and combine them with larger muscle groups such as the back
and forearms or just biceps and triceps on their own, but don't forget about the
forearms. So I said at the beginning of this video I'll give you a glimpse of my
new website launching in about two weeks
from now. This is kind of the homepage of it, a lot of blogs, a lot of articles, a
lot of videos on there as well - it's all free so you'll be able to go on browse
all of my workouts, meal recipes nutrition and really get an idea for
making your next move when it comes to planning out your training. Speaking of
which, I mentioned Squarespace at the beginning. This is a great platform to be
able to build your own website whether you want to showcase photos, videos like
I'm doing, share some information or if you're a personal trainer and you want a
place where other people who come and really find out about who you are, your
services, and have a place but all you're social
media content. I've had a website for a decade now since I started doing all
this Fitness, one of the things that makes it so easy about building your own
website with the likes of Squarespace, which you can click on the
link below Squarespace com/Robriches - you get 10% off as well, really
easy, you don't need any design experience, you can use a ton of
different templates on there to find the right style for you, it's got 24/7 customer
care so you can jump on a live chat, call them, or email it to find out how to do
things that you want, and the templates make it really easy to move around stuff
like blog spaces, makes up large move different templates and segments around
add video embed it right into your website, newsletter sign up so you know
even if you have no experience jump on there squarespace.com/robriches
build your own website and just link all of your social media once you've done
that. Give me a shout as well include it on
your hashtag at me @robrichesfitness show me what you're doing and you know
I'll give you guys some shout outs and share some of the some really great posts
that I'm seeing. On that note that wraps up the end of a
bicep, tricep and forearm workout. Subscribe, we have new videos coming throughout the
the year focusing on both muscle groups, exercises and just kind of training
philosophies in general and finally shoutout to the guy behind the camera
Josh Morgan aka momentum productions who has been bringing all of this great
content filming me around the gym and then editing and put all the graphics on
so you know, like the video and then head over to his page to check out some of
the really cool videos that he's doing. Alright guys I'm off, I'll see you guys back next
week, thanks for watching stay tuned for more.
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