In my experience, the traditional arm exercises, like bicep curls, triceps kickbacks, and side raises, don’t bring big results quickly. They are important and valuable movements, for sure, but they don’t change you fast.
I’ve coined the term “pressurized workouts” to describe when the exercises require a specific body area to stay under tension for a prolonged time. The longer the amount of time that a muscle group spends under tension, the greater the propensity for change. And I find that this style works particularly well for arms. Ever notice that you arms look incredible the day after a yoga class? Thank up-dog and down-dog for that. This workout was created with the same mechanism in mind. I’ve put together my favorite “pressurized” movements to create the ultimate arm transformer workout.
I’ve specifically chosen exercises that will require you to tolerate some discomfort and hang in there during the movements. In general, the slower you perform a movement, the more your muscles have to work. Therefore, I want you to slow down a bit and perform these exercises very deliberately, with absolutely no momentum. With all of them, be sure to keep your shoulders drawn back, your shoulder blades together and depressed so that they press downward toward your hips and away from your ears. This position makes your joints the most stable and places the effort onto your muscles, instead of onto the shoulder-stabilizing ligaments.
The Workout: Complete two sets of each exercise below for the reps noted under each exercise. You’ll be doing “straight sets” with 30 seconds of rest in between each set, which means that you’ll complete both sets of each exercise before moving on to the next.
Check out a preview of the workout in this handy, printable, pin-able infographic. Below it, you’ll find step-by-step instructions for each move.
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