- Dips
- Concentration Curls
- Skull Crushers
- Dumbbell Curls
- Triceps Kickbacks
- Incline Curls
- Overhead Triceps Extensions
- Hammer Curls
Keep reading for a step-by-step guide of the workout.
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Are you strong enough to climb the pyramid?
I’m a huge fan of pyramid workouts. I think they’re a great way to mix up your normal “3 sets of 10” exercises and push yourself outside of your comfort zone to take your results to the next level.
Recently I had a reader ask me on Facebook “Do you have any arm pyramid workouts? I see you’ve got them for the booty, thighs, and abs… just wondering if I can find one for the arms.”
Yes you can, my friend… TODAY! Prepare to shred your upper extremities with this awesome “Arm Pyramid Workout.”
Here we go…
A pyramid workout is a type of exercise to where you start light and work up in intensity. It includes multiple sets of the same exercises, with an increasing amount of reps each set.
The exercises start light in reps, build up to a peak amount, and then reduce number of reps again on each subsequent set.
Pyramid workouts are a great way to switch up your workout plan and shock your muscles with something new and difficult. It’s a great way to give your all and go until failure- you work hard up to the peak number of reps, then the sets lower in reps as you fatigue.
With this workout pattern, you can fatigue the muscle groups through an increasing amount of reps, which is efficient to help your muscles grow and strengthen.
A pyramid workout is a time-efficient way to strength train. You use the same amount of weight the whole time. Pick a weight that isn’t too ambitious because you will be sure to fatigue early before you are done with the workout.
- Sit on the edge of a bench or chair and place your hands on either side of your bum.
- Scoot your backside off the edge of the bench, supporting your body weight with your hands.
- Bend your arms at your elbows, bringing your upper arms almost parallel to the ground. Be sure to keep your arms close to your body.
- Use your arms to lift your body back up to starting position.
Concentration Curls:
- Sit on a bench or chair while holding a dumbbell between your knees.
- Lean slightly forward and hold the dumbbell with your right arm. Rest your right elbow on your right thigh.
- Keep yourself steady with your left hand resting on your left thigh.
- With your palm facing forward, curl the dumbbell up towards your chest.
- Slowly come back down with a controlled motion.
- Lay on your back on a bench holding a dumbbell in each hand.
- Straighten your arms and hold the dumbbells straight over your chest to get into starting position.
- With palms facing each other, bend at the elbow and lower the weights toward the side of your head.
- Bring the dumbbells back up in a controlled motion.
Dumbbell Curls:
- Stand up straight while holding a dumbbell in each hand. Rotate the palms of your hands to face forward.
- Keeping your elbows close to your torso and upper arms stationary, slowly bend at the elbow and curl the dumbbells up to shoulder height.
- Slowly lower the weight back to starting position.
- Lean forward and place your left hand and knee on the edge of a bench.
- The right arm holds the dumbbell with the palm facing in and upper arm parallel to the floor.
- Keep upper arm stationary while lifting your right forearm back in an arc until your arm is straight.
- Slowly lower back to starting position.
- Sit onto an incline bench with a dumbbell in each hand at your sides. Rotate palms to face forward.
- With upper arms stationary, curl the dumbbells up to shoulder height.
- Slowly lower the weight back to starting position.
- Stand and hold one dumbbell with both hands. Extend your arms and bring the dumbbell over your head.
- Keep your upper arms stationary and close to your head with elbows in, and lower the dumbbell behind your head.
- Use your triceps to raise the dumbbell back to starting position.
- Stand up straight with a dumbbell in each hand, palms facing in.
- Keep upper arms stationary and palms facing in and slowly curl the weight forward and bring it up to your shoulder level.
- Slowly lower the dumbbells back down to starting position.
- See exercise description above.
- Set an incline bench to a 45-degree angle and lean on the bench with your chest against the padding.
- Hold a dumbbell in each hand at your sides. Rotate palms to face each other.
- With upper arms stationary, curl the dumbbells up to shoulder height.
- Slowly lower the weight back to starting position.
Check out Tone and Tighten on YouTube for more awesome arm workouts. You can also follow on Instagram | Facebook | Pinterest | | Twitter
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By Jared Beckstrand
Some images broken! Please, repair it. Congrats for your website ^_^ amazing!
Thanks for the heads-up! All the images and links should be good to go now!