- Advertisement -


If you’ve been weightlifting for a while now, you have probably noticed that any routine, no matter how great it is, is bound to stop producing great results after a certain point in time, a phenomenon otherwise known as hitting a training plateau.

This can be really obvious in the case of arm and chest training simply because those are the two body parts people focus on the most. So after a few months of providing your bi’s with the same training stimuli, they will stop responding to it with new growth.


That’s pretty normal and it marks the moment when you need to come up with a new way to challenge your muscles and take your routine to the next level. And you should actually be pretty excited about this because there are so many great arm exercises out there waiting to be discovered and utilized.

In this article we will show you 2 exercises that you should throw into your mix of staple mass-builders and build bigger, more defined guns!



This one can be a truly great arm builder as long as you perform it correctly and with lighter weights – it will tax both heads of your biceps but target the outer head to a greater degree. Since you can’t lift as much weight as with other exercises due to the start position which stretches both your biceps and delts, put this exercise early in your bicep program to make the most use of its potential for overall arm development.

🔥 Dumbbell Curl

To perform it, stand straight with a dumbbell in each hand held at arm length and keep your elbows close to your body. Rotate the palms of your hands until they are facing forward, then contract your biceps and curl the weights forward while keeping the upper arms stationary. Continue curling until your biceps are fully contracted and the shoulders are at shoulder level. Hold for a second then slowly bring the dumbbells back.

Dumbbell Curl
Dumbbell Curl


🔥 Cable Hammer Curls – Rope Attachment Instructions

  1. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
  2. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
  3. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
  4. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.Tip: Remember to keep the elbows in and your upper arms stationary.
  5. After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
  6. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with dumbbells.

Cable Hammer Curls
Cable Hammer Curls
-Advertisement -
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments