Category Archive for "Arms"

farmers walk

THE “FARMER’S WALK” FOR BIGGER FOREARMS AND TRAPS

Sean Nalewanyj

Pick up a pair of heavy objects… hold them at your sides… and start walking. That’s pretty much all there is to this exercise, but the farmer’s walk is no joke when it comes to building up your grip strength,…

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wrist curls and wrist extensions

WHY YOU SHOULD AVOID WRIST CURLS & WRIST EXTENSIONS

Sean Nalewanyj

Although wrist curls and wrist extensions are two very common exercises that are used for forearm training, the truth is that they’re actually NOT the best way to build forearm muscle and are potentially very dangerous as well. In today’s video I…

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bigger biceps and triceps

6 TOP ARM EXERCISES FOR BIGGER BICEPS AND TRICEPS

Sean Nalewanyj

While it is true that a large chunk of your upper arm growth will simply come as an automatic result of heavy chest and back training, direct arm isolation work is still important when it comes to fully maximizing your results. In today’s…

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close grip bench press form

CLOSE-GRIP BENCH PRESS FORM: 5 KEY MISTAKES TO AVOID

Sean Nalewanyj

Most people perform the close grip bench press all wrong. That might sound like an overly simplistic way to start this article off, but hear me out. Yes, the close grip bench is a great exercise to effectively target all 3 heads of the triceps…

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seated incline dumbbell curl

THE SEATED INCLINE DUMBBELL CURL (TOP BICEP CURL VARIATION)

Sean Nalewanyj

While it is true that a good portion of your bicep growth will simply come as an automatic result of compound back training, combining the proper curling variations with the correct form is still an important means of optimizing your…

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increase arm size

HOW TO BUILD BIG ARMS (THE SIMPLE TRUTH!)

Sean Nalewanyj

Most guys in the gym would probably be lying if they said that they didn’t initially begin hitting the weights in order to build up a muscular set of arms and pecs… I know I did. The question of how to build big arms…

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brachioradialis exercises

THE BEST BRACHIORADIALIS EXERCISES FOR BIGGER FOREARMS

Sean Nalewanyj

If you’re like most typical “hardgainers” with naturally thin forearms that just don’t seem to grow, or you’re just someone who is specifically interested in building bigger forearms, including some direct brachioradialis work into your plan is an effective way to maximize your…

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tricep long head exercises

THE TOP 5 TRICEP LONG HEAD EXERCISES FOR THICKER ARMS

Sean Nalewanyj

If you’re looking to pack size onto your triceps and maximize the development of your upper arms, building up the long head of the triceps is an important step in the process. This is because the triceps make up 2/3…

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THE LYING CABLE TRICEP EXTENSION (AKA “CABLE SKULL CRUSHERS”)

Sean Nalewanyj

Lying tricep extensions (otherwise known as “skull crushers”) are one of the most common tricep isolation exercises out there and are typically performed on a flat bench using either an ez-curl bar, straight bar or dumbbells. Although the free weight…

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BEST BICEP CURL VARIATIONS: THE STANDING SINGLE ARM CABLE CURL

Sean Nalewanyj

Although effective bicep training is relatively straightforward in the big picture, employing the proper tweaks to your bicep curl form and exercise selection can still help you speed up the process and build your upper arms in the most efficient…

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