Home Gym Workout #6: 4 Arm Exercises for Biceps, Triceps and Forearms
While this workout segment is mostly ‘advanced’ – it can certainly be followed by men or women who are capable. So, in that regard it is considered ‘Co-Ed’.
Additionally, each of the exercises in this session can be adjusted to the needs of a fitness beginner. This is one of the keys to training on the Atlas Home Gym..
This bodyweight and dumbbell arm exercise combination sequence targets the biceps and triceps while also getting in some back and core work. I also sneak in a great ab/core exercise too – exhibiting my deft creativity and the astonishing versatility of the highly coveted, Atlas Home Gym Unit.
Here are the exercises I crank out for you in this kick-butt Home Gym Workout Video:
1 – Rotating Dumbbell Tricep Extensions on the Swiss Ball
2 – Reverse Close-Grip Pull-Ups (Asymmetrical Variance)
3 – Dumbbell Tricep Extensions on the Swiss Ball
4 – Right Angle Grip Pull-Ups (Asymmetrical Variance)
5 – Hanging Knees Raises for Abs/Core (threw these in as a surprise)
4 Arm Exercises; Biceps & Triceps
REMEMBER: Always get medical clearance before starting any exercise program. It’s better to be safe than it is to be sorry
If going once through this mini arm workout is too easy then you can go through it again. Or, you can combine it with another arm exercise series from this site – or from one of my other video/dvd programs. And a few variables you can consider are: more/less repetitions, moving even slower (than me) and/or using thicker/heavier bands on the resistance band exercises.
The benefit of following this type of workout is, it places primary emphasis on bodyweight exercise principles, with Asymmetrical Variance (AV) for deeper muscle stimulation. AV promotes deeper, faster and more thorough muscle fiber stimulation – so it cuts down substantially on your total workout time (ideal for busy people on tight schedules).
The Secret Element of ‘Stimulus Synergy’
The synergistic effect of supplementing with dumbbells in this arm workout allows me to further work the muscle groups I’m targeting (NOT isolating) – even after I may have fatigued those muscle groups with higher intensity bodyweight exercises – in this case, for the biceps, triceps and even the forearms.
This is another unconventional example of why this approach to total-body fitness is like a shortcut that side-steps most of what we see in the ‘monkey-see/monkey-do’ mainstream fitness industry. Most people who frequent the health clubs, gyms and fitness centers appear to be ’spinning their wheels’ – And there is good reason for this. “That approach” doesn’t work for everybody…
If you found this home fitness article, and exercise video, helpful – please give it quick click on the ‘Like’ button just under here – on the left there. See it? Now click it…. And then please feel free to share it with anyone you know who will also appreciate it…
Thank you! Your trainer for life…
– Joey Atlas