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hi guys ryan terry here so today i'm
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going to be taking you through
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five of my favorite arm exercises
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so the first exercise is a smith machine
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not a lot of people do this so this is
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what i want to show you so we're going
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to be focusing on the short head of the
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bicep and we're going to keep
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our arms and our wrists everything's
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palms facing up as we do the movement
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we're going to pull our elbows back
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keeping our traps nice and relaxed so
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we're not doing any shrugging
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we're going to pull the bar back we're
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going to hold for a couple of seconds
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and then back down i'm going to fully
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the next exercise i'm going to show you
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is again for biceps and this
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is a dumbbell hammer curl so we're going
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more thickness with the arm so we're
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going to create a lot more thickness and
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3d arm as we come up we're going to keep
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our elbows in the lock position
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by our side as we come up we're going to
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and then back down to the starting point
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make sure there's no swinging or
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momentum and you're keeping it all in
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so the next bicep exercise is an e z bar
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on a cable i love cable work because it
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keeps constant tension throughout the
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so on the concentric part and the
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so with most bicep exercises it's really
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important to keep your elbows tucked in
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and we're not having any movement
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throughout this so no elbows forward
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on push back we're going to keep them
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locked in we're going to
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feel the full contraction hole here and
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so we're moving on to triceps now and a
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favorite of mine is a rope
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push down again it's on a cable work so
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you're going to be using
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constant tension throughout the movement
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so you're not going to be able to
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swing and just let momentum take you
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you're going to keep control
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at all times and this is a great
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exercise for hitting all
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three heads what way what make up the
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so we're going to come down and we're
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going to open up at the bottom
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fully contract we're going to control
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the weight back up don't let it swing up
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keep control throughout the whole
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it's important not to lean too much over
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it as well putting your shoulders into
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you're going to keep it all in your
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triceps shoulders back
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put the focus back into your triceps
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so the final arm exercise i'm going to
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show you again is for triceps and this
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is own body weight dips in order to make
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harder you can always obviously increase
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weight by putting chains around your
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neck or to your ankles
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it's important when you're trying to hit
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to keep your body forward more aligned
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you're going to predominantly put it
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back into your chest so you want to try
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and keep in your tricep
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by keeping a nice straight line down and
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i like to use this either
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first thing or very end of a workout so
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either a pre-exhaust set
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house right that's it guys thank you for
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if you liked this video please obviously
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comment below if you want to see um
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something else from me
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and i'll see you in the next video so
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oh yeah yeah all right let's go
