Arms

Question 1

what is a common way that people cheat with arm exercises?

Answer 1

lots of swinging. they use the momentum to get the lift in. arnold also used to use alot of lower back- this is an injury hazard.

Question 2

what are 21s?

Answer 2

sometimes called 3 part 21s. almost exclusively done with curls but can be done with any exercise. 7 reps from bottom to middle. 7 reps from middle to top. 7 reps from bottom to top. this is alot of stress and is a way to overload in a different way- usually use less weight than normal.

Question 3

what is a standing wall curl?

Answer 3

back against wall so you cant cheat by swinging. this is more of an isolation if people swing alot. want feet 12-18 inches from wall so dont fall over forward.

Question 4

what is a preacher curl?

Answer 4

typically done with EZ curl bar to make easier on wrists. we need a “preacher bench”. seated with cushion in front this trys to take cheating out because cannot swing or use shoulders. the bench is technically called “scott bench”

Question 5

what is an arm blaster for?

Answer 5

so you do not lift the elbows.

Question 6

which arm muscle is stronger?

Answer 6

the triceps are stronger than the biceps.

Question 7

what is a standing 1 arm DB curls?

Answer 7

we do this if no preacher bench we just lean over another bench.

Question 8

what is a seated incline DB curl?

Answer 8

we change the seat angle as needed. around 45 degrees. we tend to get more stretch in the bicep becuase it does not hit our leg on the way down like we do with standing barbell. its basically just a bench with a back.

Question 9

what is a concentration curl? what what muscle does it mainly work that is different?

Answer 9

sit on a bench and lean over to brace yourself. lean elbow into leg. do this so you dont swing elbow. this targets the brachialis mainly instead of biceps.

Question 10

what are standing cable curls?

Answer 10

typically done with a low pulley. we can change the direction of pull depending on how far away we stand. need rotating handles or can use ropes for neutral grip.

Question 11

what is a bilateral high pulley cable?

Answer 11

elbow flexion, just slightly change the angle.

Question 12

what is the difference between running the rack and stripping?

Answer 12

running the rack is with DB and stripping is with plates

Question 13

what is running the rack?

Answer 13

start at 50 lbs, then 45, then 40 back to back. huge shock to biceps . lots of overload

Question 14

what is stripping?

Answer 14

start with 6-5lb plates, then 5-5lbs, then 4… etc. done often with biceps and strictly with plates.

Question 15

how do people get huge bicep peaks?

Answer 15

it is really based on genetics but if detach bicep it gets huge and rolled up.

Question 16

what is the limiting factor in alternating bicep curls?

Answer 16

grip is the limiting factor because holding on twice as long.

Question 17

what is the powerhouse of the upper arm?

Answer 17

the triceps.

Question 18

what is a parallel bar dip?

Answer 18

compound movement, chest, tris, delts.

Question 19

what is a cross bench dip and how is it different than a parallel bar dip?

Answer 19

where you put 2 benches close to each other. we do it this way if a weak chest. it is easier on people with low relative strength.

Question 20

what muscle groups does a narrow grip bench press work?

Answer 20

chest AND triceps.

Question 21

what is a tricep cable push down?

Answer 21

it is an isolation movement, just elbow extension. we usually do an overhand grip and a high cable pulley. we have many cable attachments so we can change the grip. a rope is commonly used with this exercise because we can go a little further without it hitting our legs.

Question 22

what is a lying barbell tricep extension? and what is another name for it?

Answer 22

lie on a bench and put barbell behind back and forward. it is called the skull crusher or nosebreaker. sometimes done with an EZ curl bar. dangerous because can drop on face. this is an isolation movement

Question 23

what is a french press or triceps press?

Answer 23

seated overhead with barbell. bad if shoulder issues. it is an isolated movement.usually with narrow grip.

Question 24

what is a dumbbell kick back?

Answer 24

bend over bench an extend elbow. if done the right way will feel in upper triceps. looks like a bent over row but arm extension. you actually feel this one more if low weight.

Question 25

what are some problems with bicep exercises?

Answer 25

many overemphasize, can get injuries to elbows and wrists, easy to swing and cheat,.

Question 26

what muscles are used in presses and pull.

Answer 26

any press is triceps, and pull is biceps.

Question 27

what movements do we typically see with arm exercises?

Answer 27

isolation movements, elbow flexion, usually want shoulder locked down.