6 Arm Exercises You Should Be Doing
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- Опубликовано: 23 июл 2024
- Reviewing some of my older content and selecting what my current top 3 exercises would be for growing biceps and triceps.
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Хобби
I’m on FIRE 🔥 🔥🔥 I just finished this workout and I can barely type this message. Excellent combination of movements… 💪 specially Cable Crossover, Pull-Up Variation, and Overhead Tricep Extension. Thank you so much for motivating us and all your advice, Mike!
Thanks mike. I been continuing my program since i started with you a year ago on a 16 week transformation. Im always excited to learn new tips..❤
Hey do you fancy sharing that routine. I’m currently looking to change things up a bit, but there’s to much choice online and I’d rather someone just throw a routine at me and say get it done😂
Keep up the excellent work Mike you deserve all the success nice meeting you today thanks for the pics brother god bless
Always appreciate the tips, Mike.
Mike, I have been following for a while. Thank you so much for your guidance on how to work out... It really helps a lot. I was over weight for a long time and struggling. It's a daily struggle, but you give me inspiration to keep moving on. You don't know how much this means to me. Thanks Mike.
he is giving motivated to many guys to exercise right and to be healthier and in good condition. because it's not just the look of the body , it's how you feel and how much can improve your life. RESPECT HIM ITS THE ONLY WORD I CAN SAY.
Started bodybuilding back up after 10 years of injury's. Taking it slow and steady. 4 months in and arms have grown 3/4 of an inch. Yeah!!
Thanks for the tips! This is great!
Love these vids we learn everyday thank you
The bicep chin-ups are one of the most underrated arms exercises ever
Ok bro
@@willj8814 😂
@@willj8814what did he say that was so weird?
You are spot on. That is why male gymnasts have such massive arms.
It is but it works it’s a good finishing exercise
Thank you can't wait for the other parts
3 Biceps exercises
00:51 single arm dumbbell preacher curl
01:42 Bicep focused chin-up
02:51 Cable bicep curl (Single arm standing variation or seated both arms)
3 Triceps exercises
04:43 Close grip press variations (Barbell or smith machine or bodyweight)
06:00 Cable crossover
07:03 Overhead tricep extension
Goat
What reps though
And sets
@@newbiegain117 That depends on your program. You can do whatever you would like. I usually do 12-10-8
Who about the rope push down ?
This update series has been absolute gas!
Cable crossover hits so good, thanks for the tips!
Thank you Bro Great Video 💪🏼
Dual cables greatest strength is also its greatest weakness. It's long head dominant (More so than overhead pressing) because of the natural ROM for the elbows that allign with the long head. A press down kickback hybrid of sorts. If you want more lateral head then having that tucked elbow position with an attachment in the shorter range of motion allows you to overload the lateral head more. Different exercises
Brings a different perspective, will definite attempt all of these
Tried your chest workout today , loved the seated flyes on the cable machine really felt it
You are a life saver for every exercise and the proper techniques, after I followed one of your chest videos I finally properly activated my chest muscle connection, thank you for your content man
Cheers to that! As someone who struggled with chest activation for years, I can understand how massive this change is :) enjoy the gains my man 🙏🏾💯
@@austinjrb thank you man! Cheers
Can you direct me to that vid? Two years in the gym and I’m still having issues using my chest lol
@@hunky2572 bro I'm 5 years deep, can bench 140 and my chest still is ass, not as if I've accrued injuries either
@@hunky2572 ruclips.net/video/5n9TlaoRD58/видео.html this is the one that helped me feel the mind muscle connection for the first time w my chest
Working muscles in lenghtened position feels almost like hypertrophy cheat code. You can create much more tension with more resistatance because lenghtened muscle is also the strongest muscle. Have a great day Mike
Single dumbbell preacher biceps my main exercise for biceps and tight grip Zig zag bar ,a long barbell bicep ! Thanks for the tips 💪🏼
same same brah bothe the excercises are goat
Right both are goat snd most of them are amazing 💪🏼
Super advice. This is basicly my arm routine. Allmost everyone rkomends barbell curls but ui do think these variations are better if controlled. I would add ezbar bicep curls just for the weight if you are more advanced since the back and delts help lift and the control the negative with 30-50kg hard to match on dumbells. I cant do straight bar curls over 30kg my wrists hurt to much even with a strong physic so try ezbar. Allso one armed tricep extensions with a rope or just cable across the chest are killer. Over 10 reps you are doing just 1-3 plates if form is good. A great finnisher or judt to make cuts.
4:11... I switched to single arm movements with biceps last year and totally eliminated the barbell from my workout and for me personally the difference is phenomenal ..I no longer get pain on my elbows .
Biceps: 1)Single arm dumbbell preacher curl, 2)bicep focused chin-up, 3) cable bicep curl
(Single arm movements preferred)
-----------------
Triceps: 4) Closed grip press (because he activates too much chest with dips), 5) cable crossover, 6) overhead tricep extension (machine or seated with cables) (but do machine sparingly for elbows)
You my friend, are a legend
Awesome advice. New to the game
Cable Crossover is the best 🔥
Tell us your stack, it’s normalized now, everyones doing it, you’ll get tons of views
Yes Mike come on
He'll never do it
@@leonardobuffet7917 🤣🤡
Stop hatin’
@@irinasamsonova5427 its not hate its facts....
Mike great video thanks for the tips. What are you thoughts about creatine? Can you make a video about this? Good or bad? What do you take/use? Thanks man
seizing the negative is something I was not doing, thanks for the video!
Good day to you
Dude you need this in your video to summarize [you can copy past this {piece}
6 Arm Exercises You Should Be Doing
00:00 Top 3 Bicep Exercises and Top 3 Tricep Exercises
Section Overview: In this video, the speaker shares his top three bicep exercises and top three tricep exercises. He emphasizes that variety is important but sticking to these six exercises can still lead to great results.
Top 3 Bicep Exercises
00:41 Single Arm Dumbbell Preacher Curl: This exercise locks you into position, minimizing cheating and allowing for maximum attention on the biceps. The free arm can assist when reaching concentric failure.
01:49 Bicep Focused Chin Up: By keeping your scapula fixed, you can emphasize tension on the biceps. Adding a bench or stool underneath the bar allows for negatives.
03:11 Cable Bicep Curl: This exercise isolates one arm at a time, ensuring no imbalances occur. It also places more resistance on the bottom portion of the movement.
Top 3 Tricep Exercises
04:16 Pressing Movement: Close grip press variations such as close grip barbell press or body weight press are effective.
04:33 Extension with Elbow Next to Torso: This exercise provides a good stretch and can be done with dumbbells or cables.
Extension with Elbow Above Shoulder Next to Head: This exercise also provides a good stretch and can be done with dumbbells or cables.
Note: Timestamp for third tricep exercise missing in transcript.
05:13 Tricep and Bicep Training
Section Overview: In this section, the speaker discusses his preferred exercises for triceps and biceps training. He also emphasizes the importance of varying grip position, tempo, and programming to maximize muscle growth.
Tricep Exercises
Cable crossover is the best exercise for tricep extension with elbows next to torso. 05:51
Overhead tricep extension machine is good but not optimal for minimizing elbow joint aggravation.07:14
Overhead tricep extension with a long rope is better as it allows natural elbow movement.07:30
Bicep Exercises
Close grip press on Smith machine or barbell is preferred over dips to restrict delt and chest activation.05:13
Hammer curls are great for activating brachialis muscle.
Preacher curls are effective in isolating biceps but can cause elbow discomfort if done excessively.
Tips for Maximizing Muscle Growth
Vary grip position to activate different muscle fibers in biceps and triceps.08:15
Pay attention to lifting tempo as using the same tempo will lead to adaptation quickly. Follow the given tempo on every exercise in an app or program. 08:32
Alternate between high volume phases with lower weight and low volume phases with increased weight to optimize programming for arm training. 09:11
If you like my work :) you can GIve Shout out my channel (piece)
ruclips.net/channel/UCeleeuCKSr_D5e5t_tsrb8Q
Instagram instagram.com/mansoor_sk90/
Thanks Mike
Thank you!!!❤❤🎉
it works for me after 1 week! great tips thanks
Sick thumbnail Mike
Mike could you make a playlist of the tracks you listen to when you are lifting?
Me watching this before my bicep workout lool!! Mike u the man!
Thought the thumbnail was simeon panda. Tan is crazy mike!!!!
Uncle Mike looking Jacked as always! 😊
Fantastic 🔥🔥👏👏
Never have I ever in my 38 years of life have got a pump like this. U amazing bro.
Bro bro bro 😮bro bro
Mike been learning a lot from Ben Pakulski , another collab would be great 💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥
Can you please suggest me the best Low Intensity Steady Cardio.
Would you recommend the whoop?
Uncle Mike! 💪🏽
Yo Mike we need the legs exercises video asap!!!
It’s gonna take me at least 6 months to get my arms this swole 💪🏾💪🏾💪🏾
Lol try years
thanks for the info mike! i disagree with nearly everything you just said, but you look great so it obviously works for you
Tell us how much of your gains are from the gear you take
Lets go Mikey
thirsty Mike bringing the goods again. loving the series mate!
These series are pure gold.
thanks for the info, legend
Biceps:
1) Single Arm dumbbell Curl: 0:48
2) Biceps Focused Chin up: 1:32
3) Cable Bicep Curl: 2:47
Triceps:
1) Dip: 4:12
2) Cable Crossover: 5:50
3) Overhead Triceps: 6:53
Thumbnail Juicy AF
Bravo ... top
🔥🔥🔥
Share your gear stuff bro
How important are negatives?
Are we to expect a summer trip Mike? Ibiza maybe...
He went to Marbella already...
Why are the comments for the video posted May 16th turned off? If you are worried about people bashing the £9000 price tag, just charge less!
The video will be deleted too as soon as he fills the remaining spaces, almost as if he knows it's a scam but can't help being greedy
@@user-ur3ry6hj2j The people who pay it are clearly well off so don’t need it! It’s also 9k or 2 payments of 4.6k so basically if you’ve 9k sitting around, you’ll save £200 pound … oh wow!!
Prices have gone up? Haha
Wow. I thought he said in the video that all you have to do is pay for your plane fare to get there and everything is taken care of. He didn't mention that he was still charging so much.
@@cherb3145 when you click the link in the video description, you see the prices! Madness!! I think I’ll unsubscribe!
Arms 🔥 🔥
What is your current split bro?
Mike o Mike couldn't handle the heat?
💪🏽📈
£9g x12 £108,000 3 days. What's for dinner me old!?
What about the curl routine you did with Andrei Deiu about 2 years ago in Dubai?? I call them Thurstons because you are the only one I've ever seen do them. Double arm dumb-bell for 5 reps, then left arm for 5, the right arm 5, then back to double arm. Non-stop. I've modified it a little, but those are freankin great.
Thumbnail is crazy
can i cancel the app monthly or is this a 12 or 24 month contract?
i was watching the the recent episodes a hour ago
Bro has a 6-pack on his back 🙂👍
You know you're maturing once you slowly start to realize you no longer watch videos that don't bring an impact to your self-care/development, and instead you watch videos of these influencers providing y'all with ways to improve your life even when you're young.
New subbie here🎉 😊
No comments possible at the €120.000 scam of course. Well done ..
Is there any reason for cables to be better for biceps than standard dumbbell curls?
I'm really not a fan of cables...Feels unnatural.
As to preacher curls...Good exercise but also potentially very dangerous if you start using high weight.
Cables seem to "direct" the flow of resistance more evenly over the full range of motion that dumbbells do... as long as the pulley is low on the floor and you are standing next to it, cable curls feel *very* natural to me and are more productive overall than either barbells or dumbbells.
Chuck your video up bro show us how it’s done 🤭
No hammer curls?
Nice video 👏👍💪
0:23 Haters will say he’s not natural 😂😂shout out to Abraham Erskine
Do you train arms separately? Or just after chest and back
What are the 6 best triceps exciteds u should do ?
Uncle Mike, summer is coming. Let's see you do a review for core
What other things should we be doing mike?
Just noticed again how vascular and veiny Mike has been, or even more so before?
JUICY LUCY GOOSEY
Biceps: All are a variation of biceps curl. What about incline curl and hammer curl? Triceps: What about skull crushers?
Tricep pushdown>>>
What about 6 types of gear one needs for my results, in order to claim natty with a semi straight face??
yea man gears are 80% of it all the rest is work out and eating.. i agree .. no way u can get full and lean looking like this. would be interesting what r the gears that ..... in the use.
@@SAMMYJR00777 He is SOOO obvious a fake natty.
He looks 24/7 like a dude with epic genetic that just had a huge pump from lifting.
I can look really buff too for 30min after the right workout. But NO ONE looks like this all day without being on gear.
Mike, make Vladislava your wife. She is an absolute unit and her face is perfection.
Eww his current girlfriend??! The one that looks like a trans?
Are u on any trt?
This dude has amazing genetics. It's mindblowing...
💉💉💉💉💉💉💉
@@DoYouHaveAnOpinion yeah, but still. 99.9% of people can't even come close to this no matter the gear.
I rate Mike, I love his content, but not a fan of him starting to do these paid 'Mastermind' sessions - isn't this what Iman Gadzhi does? I assume all of these 'mastermind' course people make their actual money from selling courses rather than from their actual businesses they claim they make all their money from.
I mean, £108k revenue for 3 days work, fair enough. But you know where this is going to start heading...
Also, turning off comments on the video probably isn't a good look. There's a reason there's so many dislikes on the video.. don't sell out just for the $$ bro.
How many people do you know that train topless in swim shorts….gonna give it a try today. I’ll give 2mins before I’m ushered out the back door
contenido en español porfavor
Being natural I believe using dumbells and using good form is a huge advantage over using machines. Using 5 second concentric and 5 second eccentric reps makes it safe. Using machines is what steroid users do but machines don’t engage supporting muscles and rotator cuff which leads to a weaker shoulder joint. I don’t know if he’s on roids or not but he’s super ripped which makes him look bigger than he actually is. The gyms have a lot of cool machines but I believe free weights are far superior.
I really like the tricep cable cross.
You need to drop your skin care routine. How do you stay tan and keep your skin fresh? What suntan lotion and lotions do you use?
Love the videos ❤💪
@@gamernerd89678 sun is horrible for your skin over even a 5 year period. He has no moles or blemishes. I get that he has some crazy genetics, but surely he has some sun screen hacks and is doing something to get that good of skin.
There is no way a guy from europe is just laying out in the Dubai sun for years with no sunscreen and looks that good.....
@@edmondprice6215 I think you're a bit delusional on a couple things:
1. His skin isn't perfect. He does take too much sun for a Brit.
2. He most likely doesn't lay in the sun all day whether it's Marbella or Dubai.
He most likely simply uses some strong sunscreen (SPF 50) on his entire body, and spends much time outside without burning.
He simply did not look like that living in London, but if you simply spend time outside in places like Dubai you will get brown over time.
There is no real secret. Also many White people especially Nordic, will tan outstandingly and look brown, especially blonde people. It's all genetics.
@@edmondprice6215 He ain’t using tan lol.. it’s the sun!
@@edmondprice6215 use common sense bro he doesn’t sit outside all day I don’t think anyone does besides manual labor employees. He has said this multiple times RUclips can be deceiving the guy doesn’t just chill at the beach club all day sipping drinks and tanning. He is usually indoors working. Even if u look at his pre Dubai videos he was tan but never that tan so yea that @wayne guy was right. Also u have to remember this guy eats very healthy, trains drinks lots of water etc.
💖❤️💖❤️💪❤️💖❤️💖
RIP Forearms
Whuch is the gym with the atlantis strength pieces?
Mike don't you lift no-more weights you to damn big...in the words of Chris Tucker.....lol ...continue to shine
What order would you do these arm exercises?