Top 5 Exercises for Bigger Guns!

I think it is important to understand a little bit of basic anatomy of the two main muscles of the upper arm. 

The Biceps are responsible for supination of the radius over the ulna, elbow flexion and shoulder abduction. 

The Triceps make up 2 thirds of the arm. Treat the Triceps well and you will achieve sleeve ripping muscles before you know it! The Triceps are responsible for pronation of the radius over the ulna and elbow extension.

With this knowledge of movement and human biology, we can establish which exercises are ideal for arm day domination. 

1. Skull Crushers

This is my favourite Triceps exercise. The Skull Crusher places the Triceps into a position of bio mechanical difficulty where it is very difficult to find assistance from another muscle. The Skull Crusher is the ultimate Triceps isolation exercise.

2. Rope Pull Down

The Triceps are made up of 3 heads. The lateral head, the medial head and the long head. To make sure you hit all areas you need to be extending your arms with heavy load and with a variety of different grips. The Rope Pull Down slams on activation for all 3 heads in one mighty move.

3. Close Grip Bench Press

Big guns require big moves and the Close Grip Bench Press is as big as it gets for your upper limbs. The close grip bench press with stimulate growth and strength gains through neural loading. 

4. Dumbbell Curl

The Dumbbell Curl is superior in developing the Biceps through supination and flexion at the same time. This makes the Dumbbell Curl ahead of the game in terms of Biceps development. 

5. Preacher Curl

If you want to peak up the upper portion of your Biceps then the preacher curl should probably make an appearance in your routine. This pure Biceps isolation exercise is pretty much the Skull Crusher of the Biceps group.