Transform Your Biceps Like Never Before
To target your biceps effectively, you’re likely to perform bicep curls to really activate them. While compound exercises like deadlifts can also engage your biceps, there’s nothing quite like classic bicep curls to truly isolate these muscles. Nevertheless, you might notice a bit of elbow sway during curls, which can hinder optimal bicep growth. This is where arm blasters come in handy, preventing the sway. But what are some effective arm blaster routines?
What is an Arm Blaster?
Arm blasters might be unfamiliar to some since they’re not as prevalent in modern gyms as they used to be. An arm blaster is a piece of wearable workout gear that dates back to the Golden Era of bodybuilding. It typically consists of a strap worn around the neck and a curved metal plate that supports the elbows to stop them from moving during bicep curls. Some even come with elbow pads for added comfort.
By enforcing proper form, arm blasters isolate the biceps like no other equipment. But because they require strict form, you’ll need to lower the weight for your curls. Lighter weights can lead to more effective repetition quality, so there’s no shame in reducing the load.
High-profile fitness enthusiasts such as Bradley Martyn, Calum Von Moger, and 7x Mr. Olympia champion Arnold Schwarzenegger have all used arm blasters in their bicep routines.
Benefits of Using an Arm Blaster
This piece of equipment has endured in the fitness industry for many years because it offers numerous advantages.
Enhanced Form
Incorporating an arm blaster into your workouts ensures you maintain proper form, leading to improved muscle gains.
Muscle Isolation
Closely related to good form is the benefit of muscle isolation. Using an arm blaster eliminates elbow sway, reducing the involvement of other muscles and allowing for a more targeted bicep workout.
Increased Strength
Isolating the biceps more effectively breaks down the muscle fibers to a greater extent, which, when combined with adequate recovery, can lead to significant strength improvements.
Optimizing Your Arm Blaster Workout
Although using an arm blaster might seem straightforward, there are two distinct techniques: elbows-in and elbows-out. The choice of method depends mainly on the type of curl you’re performing.
In the elbows-in technique, your elbows are angled towards your torso during curls. This method is excellent for increasing arm size and enhancing muscle definition.
Alternatively, the elbows-out technique involves angling your elbows outward slightly, which is useful for adding overall volume to the biceps.
Recommended Arm Blaster Exercises
Now that we’ve covered the importance of arm blasters, what are the top arm blaster exercises? With so many variations of bicep curls available, let’s explore some of the best options.
Hammer Curls
A staple arm blaster exercise, hammer curls are beneficial for increasing the width and thickness of the biceps. Put on your arm blaster, grab your dumbbells, and crank out hammer curls to target the forearms and add more dimension to your biceps.
Alternating Dumbbell Curls
No arm blaster workout is complete without alternating dumbbell curls, which are fantastic for building the peaks of your biceps.
Barbell Curls
Another classic bicep exercise, barbell curls are essential for enhancing the peak size of your biceps. Using an arm blaster with this exercise enhances results.
Cable Curls
Any attachment will work here—ropes, a straight bar, or a d-handle. Cable curls pair well with an arm blaster as they maintain constant tension on the biceps throughout the entire movement.
Sample Arm Blaster Bicep Routine
While many curl variations exist, focusing on a few can be more effective. Remember, quality sets and reps are more important than doing every type of bicep curl in the gym. Avoiding overtraining is crucial for optimal gains.
Here’s a straightforward arm blaster bicep routine:
Exercise | Sets | Reps |
Dumbbell Hammer Curls | 4 | 10-12 |
Barbell Curls | 4 | 8-10 |
Straight Bar Cable Curls | 4 | 12 |
Using the Arm Blaster for Triceps
Although it’s less common, arm blasters can also be used for tricep exercises. While not suitable for moves like overhead extensions or skull crushers, an arm blaster can be effective for exercises such as cable pushdowns.
The arm blaster works similarly for tricep movements by preventing elbow movement, thereby intensifying the muscle isolation during the pushdown.
Final Thoughts on Arm Blaster Workouts
Ultimately, if you want to maximize your bicep growth, you’ll likely be doing bicep curls. The downside is that your elbows might sway, affecting bicep isolation. Arm blasters make a significant difference by stabilizing your arms, allowing you to prioritize form and muscle contraction for optimal results.
While primarily used for biceps, arm blasters can also aid in tricep isolation for exercises like pushdowns.
Are you ready to incorporate an arm blaster into your workout routine?
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Header image courtesy of Rogue Fitness