Strong arms are valuable in most sports, helping you fight off opponents on the gridiron, throw a ball harder on the diamond or produce more powerful arm drive for faster times on the track.
Just ask Kansas City Chiefs RB Thomas Jones about the value of strong arms. Known for his tough and physical style of play, Jones would rather plow through an opponent than try to dance around him. His powerful biceps and triceps produce an explosive stiff arm and help him protect the ball.
Jones credits his hard-nosed running game to his devotion to weight room strength training. He says, “If I’m lifting a lot and getting pretty muscular, then I’m going to run a certain way on the field. My mentality is going to be more of a bully, because I feel stronger and more powerful than the next guy.”
Although the benefits of strong arms are apparent, athletes should avoid making them the focal point of their training programs. Instead, focus on full-body, functional athletic movements and supplement them with arm exercises to attain the size and strength you desire.
For arm size and strength gains, perform the following circuits at the end of your workout.
Dumbbell Bicep/Triceps Dropset Circuit
Perform DB Alternating Bicep Curls, DB Reverse Curls, DB Overhead Tricep Extensions and Tricep Dips
- DB Alternating Bicep Curls x 6 each arm; drop weight 25 percent, perform 6 more reps; drop weight 25 percent, perform 6 more reps
- DB Reverse Curls x 6
- Single-Arm DB Overhead Tricep Extensions x 8 each arm; drop weight 25 percent, perform 8 more reps; drop weight 25 percent, perform 8 more reps
- Tricep Dips x 15-20
Sets/Rest: 3x circuit with 90 seconds rest between circuits
EZ Bar Bicep/Tricep Superset
Superset EZ Bar Bicep Curls and Overhead Tricep Extension with 30 seconds rest between supersets
- EZ Bar Bicep Curls x 10-12
- Overhead Tricep Extensions x 15
Sets/Rest: 5-6 x superset with 30 seconds rest between exercises
Cable Bicep/Tricep Dropset Circuit
Perform Single-Arm Cable Bicep Curl Dropset followed by Single-Arm Tricep Pushdown Dropset
- Single-Arm Cable Bicep Curl x 6 each arm; drop weight 25 percent, perform 6 more reps; drop weight 25 percent, perform 6 more reps
- Single-Arm Cable Tricep Pushdown x 6 each arm; drop weight 25 percent, perform 6 more reps; drop weight 25 percent, perform 6 more reps
Sets/Rest: 3x circuit with 30-60 seconds rest between circuits