If you want to develop your arm muscles, you might be wondering which equipment should be used in the gym to achieve the best results. There are many machines that can help you target your biceps and triceps, the two main muscle groups in your arms. In this blog post, we will review some of the best gym machines for arms and how to use them effectively.
**Preacher Curl Machine**
The preacher curl machine is a great way to isolate your biceps and work on their strength and size. The machine has a pad that supports your upper arms and prevents you from cheating or swinging the weight. You can use a straight bar or an EZ bar to perform the curls, depending on your preference and comfort.
To use the preacher curl machine, adjust the seat height so that your armpits are aligned with the top of the pad. Grab the bar with an underhand grip and curl it up until your forearms are vertical. Squeeze your biceps at the top and lower the bar slowly until your arms are fully extended. Repeat for the desired number of reps.
You can also use the preacher curl machine to do one-arm curls, which can help you focus on each bicep individually and correct any imbalances. To do this, sit at an angle and use only one arm at a time. You can also change the angle of your elbow to target different parts of your bicep.
**Triceps Dip Machine**
The triceps dip machine is a powerful tool to build your triceps, which make up about two-thirds of your arm mass. The machine allows you to perform dips with added resistance and without putting stress on your shoulders or chest. You can adjust the weight according to your strength level and goals.
To use the triceps dip machine, sit on the seat and secure yourself with the belt or harness. Place your hands on the handles and extend your arms fully. Bend your elbows and lower yourself until your upper arms are parallel to the floor. Push yourself back up to the starting position and repeat for the desired number of reps.
The triceps dip machine is best used as a heavy compound exercise early in your workout, when you have more energy and strength. You can also use a rest-pause technique to increase the intensity and take each set to failure. To do this, perform as many reps as you can, then rest for 10-15 seconds and resume until you can't do any more reps.
**Seated Row Machine**
The seated row machine is primarily a back exercise, but it can also work your biceps if you use a straight handle with an underhand grip. This way, you can perform lying cable curls, which are an excellent isolation exercise for your biceps. The machine provides constant tension throughout the range of motion and eliminates any momentum or cheating.
To use the seated row machine for biceps, attach a straight handle to the cable and lie back on the bench you would normally sit on. Grab the handle with an underhand grip and keep your arms straight in front of you. Curl the handle toward your chest, keeping your elbows close to your sides. Squeeze your biceps at the top and lower the handle slowly until your arms are straight again. Repeat for the desired number of reps.
The seated row machine is best used as a high-rep exercise with slow negatives to increase the time under tension and pump blood into your biceps. You can also superset it with another bicep exercise, such as hammer curls or incline curls, for more stimulation and growth.
**Triceps Extension Machine**
The triceps extension machine is similar to the preacher curl machine, but for your triceps. It has a pad that supports your upper arms and handles that are usually vertical or slightly angled. The machine allows you to isolate your triceps and work them through a full range of motion.
To use the triceps extension machine, adjust the seat height so that your elbows are aligned with the pivot point of the handles. Grab the handles with an overhand grip and extend your arms fully. Bend your elbows and lower the handles until they touch your forehead or behind your head, depending on the angle of the machine. Extend your arms again and repeat for the desired number of reps.
You can also use the triceps extension machine to do one-arm extensions, which can help you focus on each tricep individually and correct any imbalances. To do this, use only one arm at a time and place your other hand on top of the pad for stability.
The triceps extension machine is best used as a high-rep exercise at the end of your workout, when you want to finish off your triceps with a burnout set. You can also use drop sets or partial reps to increase the intensity and fatigue.