Arms SET

Introduction to Resistance Training: Arm Technique

• Resistance training technique for arms focuses on the repertoire for both the bicep and tricep muscle groups. This curriculum is designed for gym instructors to teach beginners, intermediates, and advanced clients.

• While not every bicep curl or tricep extension variation is included, the focus is on providing a significant repertoire of grips, styles, and machine uses that can be applied to various industry-standard equipment.

• This resource serves as the third instalment in a training sequence, designed to be used in conjunction with the exercise technique manual and the practical workbook to help instructors develop their own teaching style.

Exercise Classification and Muscle Roles

• Current instruction focuses primarily on isolation or single-joint exercises. These movements are specifically utilized for changing muscle definition, hypertrophy, and strength.

• Compound (Multi-joint) Exercises:

  • Multi-joint movements typically involve $3$ joints and $3$ major muscle groups, though some involve $2$.

  • Biceps serve as an assistor in all upper back exercises. They are frequently the muscle group that fatigues first in these movements. For instance, a chin-up may fail because the individual cannot bicep curl their body weight.

  • Triceps are the limiting factor in pressing motions, including shoulder presses and all chest work (push-ups, bench presses, incline presses, and dumbbell presses). Tricep strength determines the capacity for these presses.

• Complex or Explosive Movements:

  • Biceps play a role in the bottom portion of complex movements, such as pulling the bar from the floor to hip/shoulder height during a lift.

  • Triceps are required for the lockout position overhead, involving full elbow extension to support the weight.

  • Examples of complex exercises with arm involvement include:

    • High Pulls: Feature a bicep component.

    • Push Presses: Feature a tricep component.

    • Hang Cleans: Feature a minimal but still present bicep component.

Core Principles of Resistance Training Posture

• Standing Posture:

  • Feet must be square with knees slightly bent.

  • Glutes, abdominals, and core must be activated.

  • The chest should be up and out.

  • Head and eye line should be horizontal or slightly above horizontal, with the neck in a neutral position.

• Cable Mechanics:

  • When using cables, one should position themselves to keep the cable working as vertically as possible throughout the range of motion.

  • Vertical cable alignment allows for the fullest, simplest range of motion and creates the maximum amount of muscular tension.

• Machine Posture:

  • Equipment is manufactured with specific pads for resting upper arms; these must remain in contact with the pad throughout the entire repetition and range of motion.

  • Machines are utilized to inhibit "cheating" principles, such as the use of momentum, unintended increases in range of motion, or the activation of secondary muscle groups.

The Seven Classic Rules of Resistance Training

1. Light and Comfortable Weight: Loads must be appropriate for the client to learn and maintain technique.

2. Slow and Controlled Movement: Isolation and single-joint exercises require high control. The ideal tempo or repetition speed is approximately $2-1-2$ (two seconds for the concentric phase, one second hold at the peak, and two seconds for the eccentric phase).

3. Posture and Alignment: Strict adherence to standing or machine-specific posture is mandatory.

4. Firm and Even Grip: Grips should be symmetrical and firm but not "choked" or overly tight on the equipment.

5. Breathing: There must be a clear inhale and exhale during each repetition.

6. Full Range of Motion: Integrity of movement should never be sacrificed for heavier loads. For example, lifting a $35\,kg$ bar through a short range of motion is less beneficial than using a full range.

7. Client Concentration: Because arm exercises have fewer moving parts and are traditionally perceived as easier, clients may lose focus. Continuous concentration is required for effective stimulation.

Tricep Exercise Repertoire

• The Big Five Tricep Exercises:

  • To achieve significant increases in tricep strength and size, a program should include at least one or two of the following: tricep push down, supine tricep extension, dips, close-grip push-ups, and close-grip bench press.

  • Note that three of these are not pure isolation exercises as they involve the chest and shoulders, allowing for higher loads.

• Tricep Push Down:

  • Often performed with a V-shaped handle. Elbows should stay close to the torso but not necessarily pinned.

  • Keep the upper arm (humerus) in a vertical position. Avoid "anterior elbow slide" (elbow moving toward the cable column), which engages the lats and shoulders.

  • Range of motion should extend from the highest point possible at the top to a near-lockout at the thighs. Standard industry practice often mistakenly stops at horizontal, missing $20$ to $35$ degrees of stimulation.

  • If wrist pain occurs, use a wider bar or an EZ bicep curl bar attachment to allow for shoulder-width placement.

• French Curl (French Press / Supine Tricep Extension / Skull Crusher):

  • Beginner Level: Start with a vertical humerus. The bar is lowered toward the forehead while maintaining that vertical upper arm.

  • Intermediate Level: The humerus is angled back toward the head at approximately $45$ to $60$ degrees. This increases the stretch on the tricep over the shoulder joint.

  • In the intermediate version, the bar contacts the top of the head rather than the forehead. The movement must follow the diagonal line; do not move the humerus back to vertical during the extension phase.

  • Dumbbell Variation: Hold dumbbells in a neutral or "hammer" grip (vertical alignment) so the heads of the dumbbells pass on either side of the head during the repetition.

• Tricep Kickback:

  • An isolation exercise with a relatively short range of motion ($90$ degrees).

  • Body setup requires a neutral spine, often involving a forward lean.

  • To maintain constant tension, stop the forearm just before it reaches the vertical position. This keeps the muscle under tension for $20$, $30$, or $40$ seconds rather than allowing it to relax between reps.

• One-Arm Tricep Extension:

  • Can be seated or standing. Be aware that seated positions increase intervertebral disc pressure by approximately $90\%$, which may be unsuitable for clients with lower back pain.

  • Keep the humerus vertical and as close to the ear as possible. Use a neutral or strength grip on the dumbbell and lower it as far behind the head as possible.

• Bench Dip:

  • A common exercise that can be unhealthy for the shoulders if the performer cannot stabilize the joint. Lack of stability can cause the humerus to jam into the top of the shoulder joint.

  • Performers must keep the spine very close to the bench. In an advanced version, feet are extended far out.

  • Range of motion: Elbows should reach just above $90$ degrees. Hand width should be just outside the hips, with fingers wrapping around the bench edge to prevent wrist compression.

Bicep Exercise Repertoire

• Anatomy Overview:

  • Triceps make up approximately $2/3$ of the upper arm muscle mass.

  • Biceps make up approximately $1/3$ of the upper arm muscle mass.

  • Standard supinated curls target the biceps brachii, hammer grips target the brachialis (for peak and definition), and reverse grips target the brachioradialis.

• EZ Bar Bicep Curl:

  • Supinated (palms up) grip. The EZ bar reduces wrist strain compared to a straight bar.

  • Humerus must stay vertical. If the elbows slide forward, the anterior deltoid takes over, turning it into a multi-joint movement.

  • Avoid the wrist collapsing at the top of the range of motion.

• Preacher Curl:

  • Used specifically to prevent cheating and elbow slide. The triceps must remain in contact with the pad throughout the motion.

  • Forearms should stop just before reaching the vertical position to maintain continuous tension through the bicep muscle group.

• Dumbbell Hammer Curl:

  • Utilizes a neutral or "strength" grip with palms facing each other.

  • Targets the brachialis to add a "peak" or definition to the arm.

  • Curl as high as possible without allowing the elbows to slide forward.

• Reverse Curl:

  • Performed with a reverse (pronated) grip on an EZ bar.

  • Targets the brachioradialis, the muscle forming the top ridge of the forearm.

  • Useful for strengthening the elbow joint in athletes who participate in throwing or racket sports (cricket, tennis).

• Dumbbell Concentration Curl:

  • An isolation movement where the inside of the elbow maintains contact with the inside of the thigh (adductor).

  • Prevents the use of shoulder muscles or momentum. Performers should avoid leveraging or rotating off the leg.

Conclusion and Variances

• Cables are a viable alternative to free weights for many arm exercises, as they increase constant tension and remove relaxation time during the range of motion.

• There are hundreds of variations for arm exercises beyond this core repertoire. An instructor's challenge is to select the variations that best suit the client's specific environment and goals.