Hit your biceps, triceps and shoulders in ONE 3-part exercise...
2,202 views · Published 22 April 2014 · 2:55 · Indexed 28 October 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports
This is a great time-efficient combination movement that will work your biceps, triceps and shoulders all in one shot...not all on in one movement, mind you, but all in one exercise! I'll tell you right up front, this is NOT a mass-builder. You won't be able to use enough resistance or keep enough tension on the muscles to build substantial mass. It IS, however, a great way to target and work all the "small" muscles of the upper body in one quick exercise. Start with a light set of dumbbells the first time you try this one, to get the pattern in your mind. Then you can increase the weight. The amount of weight you can use will depend on the strength of your WEAKEST exercise of the three that you'll be rotating between here. First, do a standing dumbbell curl. Next, you're going to go straight into an Arnold Press...which is essentially moving from the top of the dumbbell curl, bringing the dumbbells around to the top of the shoulder press. From here, you'll rotate the dumbbells into a neutral grip then bring the dumbbells down into an overhead dumbbell extension. Next, you'll repeat the sequence backwards. Come out of the top of the extension then do the lowering phase of the Arnold Press. Then down to the bottom of the curl. And repeat! As you can see, this covers biceps, triceps and shoulders all in one shot. It's a great time-saving exercise when you're in a hurry, or used as a finisher for your upper body. Love a massive, skin-splitting chest pump? This workout will light you up... https://www.fitstep.com/2/time-volume-training/landers/closed-chain-open-chain-chest.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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