Name: Playbook - Christopher Morton - Arm workouts
Uploaded: 2023-02-26T04:41:02.641Z
Duration: 45 min
Description: Arm workouts

Everyone who knows me, knows i love working out arms! To get nice defined arms you are going to need a lot of time over tension. Meaning all your reps should be under your full control from expansion of the muscle to contraction of the muscle in almost all my videos you’ll notice if I’m working out arms I’m not “ROCKING” Or using any other body part to help lift the weight. The only thing moving are my elbows. Most people think doing heavy weights is the answer. Which in fact lifting light to moderate weights with CONSTANT muscle tension is what is really flooding your muscles with blood making them look pumped up! These workouts if your looking for definition you’ll want to do 50-100 reps

The weight is to heavy if you have to
Move anything other than your elbows. Form is everything, make sure your keeping constant muscle tension through out the whole rep. You’ll notice i never come all the way down on extension only about 80 percent making sure i don’t relax the muscle.

Dumbbell bicep curls

This exercise you’ll want to have your legs shoulder width apart bend over and the waist slightly. Your hand you want to have in a neutral grip position (palms facing the body). While doing the hammer hammer curl you can break the rule and on extension let your arms extend 100% only because of the angle your doing this workout

Hanging Hammer Curls

While doing hammer curls  stand strait up keep your body nice and tight with your legs shoulder width apart … your palms want to be facing towards your body. Keep constant muscle tension throughout the whole rep.

Dumbbell hammer curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position

Dumbbell concentration curl

Sit down, chest up shoulders back core as tight as possible. While doing this motions make sure your palms are facing up through the whole rep

Single arm alternating dumbbell Curl

This type of bicep curl is meant to hit the short head of the bicep muscle. The form you’ll want to use is stand should width apart hold the dumbbell with your palms facing your chest. You want to come up so your arm is at a 90 degree angle paralell to you chest on extension make sure to come down to your waistline keeping that constant muscle tension.

Dumbbell cross body curl

Very simple the only thing moving is your elbows . Arms should be hugging the sides of your body. On extension squeeze flood them triceps with blood!

Tricep push downs (straight bar)

Keep your palms up arms hugging your body. Bring the bar straight down come up slow.

Underhand tricep extensions (straight bar)

Only thing moving are your elbows make sure to be in full control of the whole motion from contraction to extension. I like to roll my wrists a little bit on extension to get a full stretch throughout the whole bicep

Bicep cable curls

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up/chin-up

This close grip chest press is a tricep killer! Add these to your arm workout to get some deep cuts in your triceps

Smith machine barbell close grip chest press

Get in a sumo squat position. Outside of your elbows rest on your inner thighs, core tight. Keep full control of the whole contraction and extension of your reps.

Kettlebell bicep curls

This exercise this biggest factor is stabilizing your arms cause their just dangling. So what makes this workout more advanced is the use of constant muscle tension while maintaining yours arms in perfect position. Keep your body as tight as possible (suck in your stomach) and pretty much you wanna damn near be straining that will keep you tight and make it easier to get your reps