The following week, bring that up to 4 seconds per rep, and 5 seconds per rep in the third week. then really focus on what's happening on the way down.' When lowering the weight, he recommends doing it to a count of 3, for 4 sets to failure. 'We allow ourselves a little bit of momentum.

'This is a great way to create eccentric overload,' says Cavaliere. Alternatively, if you have access to a gym, you can switch out this move for the triceps pushdown. 'You're encouraging full lockout and stability of the elbow, which is going to do a great job of recruiting the medial head.'ĭo 4 sets of 12 in the first week, then add 5 pounds in the second and another 5 pounds in the third. What if I asked you to build bigger arms at home without a dumbbell Could you do it Arm Workouts at Home Best Home Arm Workout ATHLEAN-X. 'Not only are you keeping the elbows tight to target the triceps, but as you push the dumbbells up you're following them with your thumbs,' says Cavaliere. The sets and reps stay the same in Week 2, but are done 5 pounds heavier (rest/pause fashion is allowed), and then an additional 5 pounds heavier in Week 3. As an advanced athlete you are eligible to give Ultimate Arms a go and get the ultimate results. 'If you're not working this enough, I can guarantee it's one of the reasons your arms aren't filling your shirt sleeves right now,' says Cavaliere, prescribing 4 sets of 12 on each side in the first week. Ultimate Arms is a hidden jewel in the ATHLEAN-X Arsenal of programs and it doesn't come up short on results. This exercise hits the brachialis, or elbow flexor, which often gets overlooked on arm day. Men's Health Day 3: Alternating Cross-Body Hammer Curl 'It may look like a small movement, but when done properly and consistently, and done well, they deliver big results,' he says. Perform the dips for 4 sets to failure in the first week, then add 3 pulses to each rep a week later, and 6 pulses in the final week.

Cavaliere stresses the importance of form here hands should be placed facing outwards on the bench, not forward, so as to avoid internal rotation of the shoulder. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory.

This move enables you to hit the medial, lateral and long heads of the triceps muscle for a high quality contraction. Then in the third week, perform the same number of sets and reps, this time with 6 pulses on each rep.

When you come back to repeat this move in the second week, add 3 pulses to the upper end of each rep to create greater tension. The contraction on the biceps and tension we usually feel in the midrange is being applied at the top end of every repetition here.' 'We're bringing it straight up, keeping the top of the dumbbell flat. 'We're not swinging the dumbbell out in front of the body, which can invite the shoulder to do some of the work,' says Cavaliere.

Athlean x arms