The gyms with the most diverse equipment are always on the list of “best gyms” of all. What sets them apart from the rest of the package? It is the availability of several options so that lifters like you can challenge your muscles and obtain better gains.
The arms are traditionally considered a free weight body part, but it’s time to think beyond the barbell and barbell. Certain movements of the machine provide new stimuli to your arms and can also bring new benefits.
1. Preacher Curl Machine
The preacher winding machine helps to isolate the biceps in two ways. First, it limits you to a defined travel path, forcing your biceps to do the job. Second, your arms are supported on the pillow, so cheating is not an option. This will help you to get bigger and stronger biceps.
Professional tip: Sit diagonally behind the machine and use only one arm at a time. This turns the movement into a concentration curl. Do 3-4 sets of 8 to 10 repetitions per arm. Rest for 45 seconds between sets.
2. Triceps dipping machine
Traditional bodyweight diving is a compound movement aimed at the shoulders, chest and triceps, but the use of the diving machine helps to isolate the triceps as much as possible.
This is a good exercise to gain weight and focus on strength. You don’t have to think about elegance here. Tie the chair, carry your weight and go.
Professional tip: Don’t use it as a finisher. Put it on at the beginning of the workout to be able to get heavy. Do 3 sets of 8 reps with a break to make each set fail. If you rest ninety seconds between sets, you will be charged for the next set.Each scoop serves 24G of ultra premium microfiltered protein. Incredibly pure protein powder with whey protein peptides and whey protein isolate
3. Seated driving machine
Some of you think, “Um, this is a rear machine, bro.” You’re right, but the seated line can also be very effective for training your biceps. Use a straight handle with a low handle and sit on the bench you would normally sit on. This converts the seated line into a supine curvature of the cable, which is a great move to isolate the biceps, eliminating the moment.
Professional tip: do 3 sets of 10 repetitions and make negatives of 4 seconds to prolong the time under tension. This means that each set will last for almost a minute. Rest for 60 seconds between sets.
4. Triceps extension machine
The triceps extension machine is for triceps what the preacher roll machine is for biceps. The arm rests on a cushion and, in most cases, the straps are vertical, so you can emphasize the triceps. As with the preacher winding machine, isolate each arm at once, if desired. This machine can be a great finisher and set your triceps on fire at the end of your workout with your arms.
Professional tip: Although it is possible to get heavy on this machine, low representatives may not serve you as you would like. Do 3 sets of 12 reps with 60 seconds between sets. You can do this with the two arms together or with each arm separately.
The Smith machine is an all-in-one machine, but I’m adding it here, because it probably never occurred to you to use it for weapons. For biceps, Smith is perfect for drag curls, an old-fashioned and largely overlooked bicep builder. For the triceps, Smith works for a good bench press and supine triceps extensions.
All of these Smith machine variants are very effective for building the front and back of the arms. You can even adjust the corks to limit their range of motion if you want to change it.
Pro tip: Take advantage of the Smith all-in-one setup and make a super set. Do 10 repetitions of the drag curve and immediately sit on the bench to be able to do the same number of bench press extensions. Four supersets here fill the whole arm with blood. Rest between super sets for 60 seconds.