Don't be afraid to add direct arm work to your training. There's nothing wrong with intelligently programmed biceps and triceps exercises that can carryover to help your bigger lifts (i.e., bench press, overhead press, row, pull, push, etc.), all the while keeping elbow, wrist and forearm health at the forefront—that’s the key.
It's important to build strong and healthy biceps and triceps muscles, which will enable the elbow joints to be more durable and less cranky for long-term resilience in the lifting game and in all physical activities. Section 1 of this article focuses on the biceps, while section 2 focuses on the triceps. I know it's winter right now, but beach season isn't that far away!
The addition of specific "tempo work" and "eccentrics" are both vital components to building healthy arms that possess the ability to control the load each step of the way.
Tempo work is just basically providing a specific time for each movement of the exercise: spend "x" seconds getting to the desired final position (full contraction) of the muscle, spend "x" seconds in that contracted position (isometrically), and then spend "x" seconds returning back (eccentrically) to the starting position. Eccentric focus is the "returning back" aspect of the lift, where a specific amount of time can be spent during this process.
Section 1 - Biceps
1. DB Standing Bicep Curl w/ 3-Sec Eccentric
2. DB Standing Hammer Curl w/ 3-Sec Eccentric
3. DB Standing Zottman Curl w/ 3-Sec Eccentric
4. Cable Standing Tempo Rope Bicep Curl (Tempo: 3-Sec, 3-Sec, 3-Sec)
Section 2 - Triceps
1. Cable Standing Straight Bar Tricep Extension w/ 3-Sec Eccentric
2. Cable Standing Rope Tricep Extension w/ 3-Sec Eccentric
3. Cable Split Stance Rope Tricep Extension w/ 3-Sec Eccentric
4. DB Seated Tempo Tricep Extension (Tempo: 3-Sec, 3-Sec, 3-Sec)
Author
Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, he has been an invited guest speaker nationally in over 10 U.S. states, highlighted by his presentations at Google Headquarters, Stanford University, Equinox and Lululemon, in addition to guest speaking internationally in Milan, Italy. Matthew has also been an invited guest speaker on 3 occasions by the National Strength and Conditioning Association (NSCA). His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Maryville University and Endicott College. Connect with him on Instagram for training, performance and professional development content: https://www.instagram.com/matthewibrahim_/
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