ARMS and SHOULDERS Exercises (Build Bigger ARMS)


This arm & shoulder exercise doesn’t take a lot of weight to be effective. This is about keeping your wrists inline or below your elbows for the entire movement. It’s also about using the mind-muscle connection to really focus on using JUST the side delts to move the weight. Pull with the target muscle but don’t yank or swing. Use strict form for as many reps as possible. When you run out of gas, get the remaining reps by any means possible.
0:00 start
0:10 WEIGHTED NARROW DIPS 4×12
0:35 REVERSE GRIP CURL 4×15
1:03 OVERHEAD EXTENSIONS 4×15
1:31 CAMBERED BAR LYING ROW 4×12
2:05 BICEPS CURL FOREARMS 4×12
2:53 BARBELL FRONT RAISE 4×12
3:27 EZ-BAR OVERHEAD PRESS 4×12
4:10 BARBELL SKIER SHOULDERS 4×12
4:49 REVERSE FLY 4×12
5:20 BARBELL UPRIGHT ROW 4×12
5:52 BANDED TRICEP EXTENSIONS 4×12
6:22 BANDED SINGLE CRUCIFIX CURL 4×12
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🎧Track: PedroDJDaddy & Godmode – The Fast and the Furious
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