Training your arms should be some of the funnest parts of your gym session. That’s why we have provided a list of 10 of the most effective arm exercises you can use to grow both your biceps and triceps. Check out the exercises you can add straight into your training routine and also give the sample superset a try!
Using dumbbells is one of the most effective tools to create the stimulus for muscle growth. There are a large variety of exercises that can be done with dumbbells to grow the shoulders, here we provide 8 that you can add into your workout routine.
Finding a variety of exercises to keep your arm training both fun and effective can be difficult. Thankfully dumbbells are one of the most effective ways to create muscle growth stimulus within the arms. Here we have highlighted 7 different variations that you can use in the gym or at home.
Training the arms in general can be a cause of frustration for a lot of people trying to put on muscle mass. The key to gaining muscle is patience, it is akin to watching paint dry, you need to consistently create the correct stimulus and be in a calorie surplus and the results will come eventually. The same is true for growing the triceps. Have a look through these dumbbell exercises you can use to grow the triceps along with a sample super set and training considerations.
The good news is growing your traps with kettlebells is very achievable, the bad news is there are very few specific exercises that can be used to achieve this goal. Carries are a great option here for working your traps with kettlebells as you can endure a lot of time under tension, the same goes for heavy kettlebell deadlifts which are a full body movement, but are still very effective at working the traps.
Kettlebell exercises can be one of the most effective means for training the obliques, as they make it very easy to train the resisting rotation and resisting lateral flexion movement patterns. Training these movement patterns allows for great improvements in both the obliques rotational strength and static strength. The list below contains movements from both these movement patterns that you can incorporate into your core work or full body resistance training sessions.
Finding kettlebell exercises that are effective at working the lats can be difficult, especially if you don’t have access to heavier weights to be used as pulling variations. Without a pull up bar it’s impossible to work through the vertical pull variations, that being said there are still some effective kettlebell exercises that are great at developing your pull ups and growing your lats. Let’s take a look at 5 kettlebell lat exercises you can add into your upper-body training.
Transitioning from beginner to advanced can be a difficult step. It’s often easy to find information for beginners or advanced individuals, yet those in the middle struggle to find effective exercise selection strategies. Exercises such as those below allow you to both add load but also slightly increase the complexity of the movement. This will allow both physiological adaptations and technical adaptations, so be sure to add them into your workout routine.
Unilateral training should be a key component of those training for athletics or general health. It often requires a great deal of core stabilisation as well as moving through the movement patterns to gain strength, this means you can get a lot of adaptation from just one exercise. They are also effective if you have limited equipment and only have access to one kettlebell, this will make them the bulk of your training programme.
If your looking to increase the complexity of your workouts then we have the exercises for you. Sometimes it can feel as if the exercises we are performing arn’t challenging enough, this can lead to stagnation and lack of motivation. Thats why it’s important to incrementally make your training more and more challenging as you progress physically and technically.