If you want to sculpt your arms to look great in a t-shirt or vest, whilst also gaining strength.
You need to develop the 3 aesthetic muscles.
The simplest way to think of it is,
- Shape – Triceps long head
- Width – Biceps brachialis
- Definition – Biceps short head
Like this…
#1 Shape – Triceps Long Head
The biggest muscle in your arms.
Developing this muscle gives your arms a tight and toned look.
It sits at the back and grows very well using a BIG range of motion…
Specifically, from a big stretch at the bottom of the exercise.
The best suspension trainer exercise to target it is:
- Tricep extensions (hammer and neutral grip)
#2 Width – Biceps Brachialis
I bet you’re overlooking this muscle.
It runs from your forearm and sits under your bicep and tricep muscles.
Developing it helps push those muscles out.
So you create a nice width to your arm.
It’s also excellent for mobility.
The best suspension trainer exercise to target it is:
- Reverse curl
#3 Definition – Biceps Short Head
Arnold’s favourite muscle and the sexy bathroom mirror flex.
Developing this gives your bicep muscle a nice round peak.
This means your arms are defined at rest and ‘head-turning’ when you flex.
However, the key to building it is the twist of your wrist at the top of the curl.
The best suspension trainer exercise to target it is:
- Bicep curls
But don’t just curl up and down, you won’t develop it.
A full range of motion by twisting your wrist is required.
I put together a YouTube video showing you how to do those #2 bicep exercises correctly…
To help you get started.
It’s easy to use momentum and swing when exercising your arms to achieve a high rep number.
Whilst it ticks the ‘ego box’, it hinders your gains.
Focus on locking your body in stone.
Only allowing it to move by squeezing your bicep or tricep muscles powerfully:
www.FitnessFreedomAthletes.com/Arms-Sculptor-Program
Sculpting Arms Anywhere,
Coach Adam
Body Transformation Coach
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