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THE MOST EFFECTIVE ARM EXERCISES (week 2)

Friday, July 12, 2024

Themightymiracleman blog/Exercise/THE MOST EFFECTIVE ARM EXERCISES (week 2)

BEST EXERCISE SERIES:

MOST effective {arm} exercises!

RANKED BY ELECTROMYOGRAPHY (EMG) DATA

EMG measures the electrical activity produced by muscles, indicating how much a muscle is activated during an exercise. 

Here's a list of the 10 most effective arm exercises ranked according to EMG activity, focusing on the biceps, triceps, and brachialis muscles:

Biceps:

1. **Concentration Curl**: This exercise often shows the highest EMG activity for the biceps, providing excellent isolation. I recommend the Bowflex 552 adjustable dumbbells for this exercise.

2. **Cable Curl**: Continuous tension provided by the cable results in high EMG activity.

3. **Chin-Up** 
A compound exercise that heavily involves the biceps, especially during the pulling phase. Any pull-up bar will do for these.

4. **Barbell Curl**: A classic biceps exercise that activates the muscle significantly. I recommend a straight barbell for these.

5. **EZ-Bar Curl (Wide Grip)**: The wider grip shifts the emphasis slightly, often resulting in high EMG activation. You'll need an EZ-Bar for this.

6. **Incline Dumbbell Curl**: The incline position increases the stretch on the biceps, enhancing activation. You're going to need an incline bench for these.

7. **Preacher Curl**: Provides a great isolation for the biceps, limiting the involvement of other muscles. A preacher curl rack is needed for this one as well as the EZ-Bar .

8. **Hammer Curl**: Targets the brachialis and brachioradialis in addition to the biceps. I recommend the Bowflex 550 adjustable dumbbells for this exercise.

9. **Concentration Cable Curl**: Similar to the dumbbell version but with the added benefit of continuous tension.

10. **Spider Curl**: This unique angle keeps constant tension on the biceps.

Triceps:

1. **Triangle Push-Up**: This bodyweight exercise often ranks highest in triceps EMG activity. Bodyweight exercises also have the benefit of not requiring, or requiring minimal equipment so they can be done virtually anywhere!

2. **Triceps Kickback**: High isolation and engagement of the triceps, especially the long head. Again, I recommend the Bowflex 552 adjustable dumbbells. I hope you can see how versatile these are.

3. **Dips**: Effective compound movement that significantly activates the triceps. Best performed on parallel bars.

4. **Overhead Triceps Extension**: Excellent for targeting the long head of the triceps.

5. **Close-Grip Bench Press**: Engages the triceps heavily while also working the chest and shoulders.

6. **Skull Crushers**: Highly effective for the triceps, particularly the long head. Best done with any EZ-bar.

7. **Rope Pushdown**: Provides a great pump and high EMG activity.

8. **Cable Overhead Extension**: Continuous tension on the triceps, especially the long head.

9. **Bench Dip**: Bodyweight exercise that effectively isolates the triceps. This exercise can be performed on any elevated surface.

10. **Reverse Grip Triceps Pushdown**: Emphasizes the medial head of the triceps more than other variations.

Explanation:

- **Biceps Exercises**: Isolation exercises like concentration curls and preacher curls tend to show higher EMG activity because they limit the involvement of other muscles and focus directly on the biceps. Compound movements like chin-ups also rank high due to their overall intensity.

- **Triceps Exercises**
: Bodyweight exercises like triangle push-ups and dips generally rank high due to the intensity and involvement of multiple muscle groups. Isolation exercises like kickbacks and overhead extensions effectively target the triceps, especially when performed with good form.

As a busy parent or caretaker, exercise efficiency is important. And by relying on exercises with the highest EMG activity, Themightymiracleman program helps parents and caretakers with limited time achieve their fitness goals and dreams! Schedule your free consultation here!

References:
​- EMG studies conducted by fitness experts and researchers such as those by the American Council on Exercise (ACE) provide insights into muscle activation during various exercises.

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Brenden Nichols is a certified personal trainer, bodybuilding specialist, corrective exercise specialist, marathon coach, and nutritionist. He sustained a TBI in 2011 that left him bedridden for several months before he decided to change his mindset from victim to OVERCOMER and change his life! Now he helps those who have experienced a LIFE-CHANGING accident adapt, achieve a sense of "normalcy", and THRIVE!! Start your AI-powered fitness journey below! 

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