Arm Blast Video
Grab a pair of dumbbells and a band. You'll strengthen your joints and increase your range of motion with this bicep, tricep and shoulder blast.
Hello, my name is Steve Maresca, and welcome to ExerciseTV. I got a great arm-blasting workout for you. All these movements I'm gonna show you, I want you to do a 3 sets of 12 repetitions. I'm gonna tuck the biceps, triceps, as well as the back part of the shoulder to really finish out that arm. First, I'm gonna start with some dumbbells. Alright. What I wanna do, with the dumbbell movement, I'm gonna go after the biceps first. The first move I want you to do is I wanna go a staggered stance with my arms, and what I want you to do is I want you to come across your body, open up that biceps, and then come back around. Alright. I wanna go through my chest, open up that biceps, get a good extension, come back around. Now do me this. Be good to your joint and try to get as much range of motion in that biceps curls, so you're hitting the head in many different stress positions, which will give you more development. I call that a windmill biceps curl. Alright, I'm gonna put one of these down now. The next movement, now, if you have a bench, fantastic; if not, no worries. What I want you to do, because I don't have a bench, I'm gonna show you from the side. I want you here. I want you to staggered stance. Alright. Elbow here, and I just want you to biceps curl till there. Now what I want you to do though is I want you to keep the tension on the biceps. As I come up, as soon as I get to hear I've laxed a little bit on my biceps, so I want to keep that tension there. If you have a bench, you could put that arm on the bench and do that as a preacher curl as well. Alright. Next movement, all right, is I'm gonna sit on the ground for it, and what I wanna do within the biceps is I'm gonna lean slightly back. Alright. Elbow is here. Alright. And what I'm gonna do is I'm gonna come here. Alright. Come out, come down, and then down. So here it is. It's out to the side and hammer curl right there. So what's happening here too is I'm putting a different stretch on my biceps. What I like you to do is more of doing this on a bench, but if I don't have the bench, I'm gonna put myself in a seated position and just put a different stress on that biceps. Alright. We'll look down here now. I'm gonna go for the triceps. Now, if you have a band, great. Utilize them. What's excellent about a band is you definitely skew gravity, meaning gravity is always working straight down. Through a band, you can put different tension on your muscle. Alright. So what I'm gonna do is I'm gonna sit back as flat, arm is here. Alright, and I'm gonna just extend. Alright. Now, depending on what color the band is, there's gonna be a resistance, but please remember, you're doing 12 reps at 3 sets. If that's too easy, grab it a little lower and extend it. Again, you will repeat that on both sides, 3 sets, 12 repetitions. Alright. Now, what I wanna do from here is I'm gonna stand up. I want you to see this in a standing position. I'm gonna do something for my rear delt now. Chest up high. Alright, and I'm gonna bring that band just to my chest, and when I come in, I'm not gonna let any touching on that band. I'm gonna pinch my shoulder blades together and stop it right there. Not [unknown] on my shoulders, keeping to press down, side bending my elbow. Alright. Last one that I wanna show, alright, is a modified triceps. Arms are here bent like I'm gonna do a row and I'm gonna just extend this out. Now, you'll see I'm really fighting for some stability in this. Alright. Now do me this. Again, I'm looking at the ground. I'm not looking up. Elbows stay high and extend that. I'll keep my neck safe. Alright. Right there. Excellent work. I actually had one more movement for you. It's a triceps kickback. Traditionally, you do that with a dumbbell, right? No tension on the triceps here with a dumbbell. With the band, straight arm right there. Grab a hold of the band, straight arm, chest high. Once you're here, I want you to extend that right there, extended. Nice and easy. Again, full range of motion. With a dumbbell, if you only have the dumbbell and not the band, I would want you to stop the range of motion here and then continue it. That will keep the tension on the triceps. So it's a great little arm blast. These are fantastic because you can take them and travel with them and bust out a good great 10-minute workout, 3 sets, 12 repetitions of all those movements, you'd be good to go. Thank you so much for being here on ExerciseTV. My name is Steve Maresca. Please come back and see me. Thank you.