Beginner’s Barbell Arm Workout Routine

How To

• Stand with your feet shoulder-width apart, and stand with EZ bar shoulder-width apart as well.
• Lift the EZ bar while fixing the movement of your elbows.
• Slowly lower the barbell while keeping the position of the elbows.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your elbows close to your sides and your upper arms stationary throughout the movement.

Engage your biceps by curling the bar up towards your shoulders, squeezing at the top of the movement.

Control the descent of the bar back to the starting position, avoiding any swinging or jerking motions.

Focus on a slow and controlled movement, rather than using momentum to lift the weight.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Place the bench behind you, and hold the edge of the bench with your hands shoulder-width apart. (If you think your shoulder is not flexible enough, hold it wider than shoulder width.)
• The intensity is differ based on the position of the foot, so set the appropriate position. (Intensity increases as you move away from the body and decreases as you get closer.)
• Bend your arms and lower your body vertically. Allow both elbows to move in a right-angle direction to the back.
• Feel the stimulation of your triceps and push your body up to return to the starting position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start by sitting on the edge of a bench or chair with your hands gripping the edge.

Walk your feet forward, keeping your knees bent at a 90-degree angle.

Lower your body by bending your elbows, keeping them close to your sides.

Stop when your upper arms are parallel to the ground.

Push through your hands to straighten your arms and return to the starting position.

Keep your core engaged and maintain a straight back throughout the exercise.

How To

• Sit on the machine with your armpits pressed against the pad.
• Keeping your elbows fixed, roll your arms upward with the strength of your biceps.
• Feel the tension in your biceps.
• Slowly lower your arms back to the starting position.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 repetitions.

Keep your back straight and your core engaged throughout the exercise.

Focus on squeezing your biceps as you curl the weight up towards your shoulders.

Control the movement and avoid using momentum to lift the weight.

Exhale as you curl the weight up and inhale as you lower it back down.

Gradually increase the weight as you get stronger and can perform more repetitions with proper form.

How To

• With your arms on the bench, hold the EZ bar with an under grip (palms facing up).
• Loosen your fingers while tilting your wrist slightly downward.
• Roll up your fingers and wrist as high as possible to contract your forearm muscles.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a light weight to ensure proper form and prevent injury.

Hold the EZ bar with an underhand grip, palms facing up.

Keep your elbows close to your body and your wrists in line with your forearms.

Slowly curl your wrists upward, squeezing your forearms at the top of the movement.

Lower the weight back down in a controlled manner, fully extending your wrists.

Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection.

How To

• With the EZ bar in both hands, lean your chest against the incline and place your arms on the incline.
• Keeping the upper body and elbows fixed, feel the contraction of the biceps and pull up the EZ bar. At this time, make the most of the range of motion so that the forearm can be rolled up to the point where it is perpendicular to the ground.
• Slowly lower the bar, stopping just before the arms are fully extended.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight to focus on proper form and technique.

Keep your elbows stationary and close to your body throughout the movement.

Engage your biceps by squeezing them at the top of the curl.

Control the movement by slowly lowering the weight back down to the starting position.

Focus on your breathing, exhaling as you curl the weight up and inhaling as you lower it down.

Gradually increase the weight as you become more comfortable and confident with the exercise.

How To

• Lay your body on the bench and hold the barbell a little narrower than your shoulders.
• As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
• While feeling your triceps contracting, push the barbell in the vertical direction of the body.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 reps.

Position your hands close together on the barbell, slightly narrower than shoulder-width apart.

Keep your elbows tucked in close to your body throughout the movement.

Lower the barbell slowly and under control, aiming to touch your chest just below your nipples.

Push the barbell back up explosively, fully extending your arms at the top of the movement.

Engage your core and maintain a stable and neutral spine throughout the exercise.