Senorman
Member
Looking to add in some arm exercises that isolate arms, but leave shoulders out of the equation. My shoulders tend to get achy with overuse. Whatcha got? Thanks in advance!
MESO-Rx
Anabolic Steroids
Arm exercises, need a few ideas fellas
- Thread starter Senorman
- Start date
johnnyBALLZ
New Member
Check the log my friend!! Plenty of arm exercises..
What are you currently doing for bis/tris? (exercises, # of reps, # of sets, etc..)
raysugar1234
New Member
When I train arms my shoulders are always out of the equation. Lock your elbows in place for curling and for push down variations.
Instead of avoiding added shoulder work bc of an injury I'd try to find the cause and fix it. Part of the function of the biceps and triceps is shoulder extension and I'd rather be doing chin-ups, pull ups, dips, lying tricep extensions, etc which also work the shoulder extension aspect than a completely isolated movement. Do you know what's wrong with the shoulder? Have you had it looked at by a competent sports doctor?
Shoulder issues are a big deal as the delts tend to get a lot of use in every upper body exercise. Hope you can try going light on the exercises so you can gently work the shoulders which can help with healing so they don't get stiff.
Senorman
Member
My workout schedule is as follows: Day 1- Upper body. Day 2- lower body., Day 3- no lifting. I alternate upper body between bench press focus and shoulder press focus.
Upper body Bench Day: bench press- wendler program, basically two lighter sets of 5 or 3 reps, followed by a set of max reps at 75-95% of one rep max. Follow this with bench press, 5x10 at about 55% of one rep max, :45 sec rest between sets. 8 sets max 25# weighted chin-ups, :45 sec rest between sets. 3x10 sets incline db bench, :45 sec rest bet sets. 8 sets max wide grip pull-ups, I'm using a small band so I can get higher volume.
Uper body Shoulder Press Day: shoulder press- wendler program. Follow with 5x10 shoulder press, 55% of one rep max. 8 sets max ring dips (sometimes weighted, sometimes not) :45 rest between sets. 45 degree, stomach dumbbell pulls 4x10. DB Shrugs 4x15. Ring rows 4x10.
I'll add in slight variations, but this is what I usually do. Most of the the exercises I do target shoulders, so I'm looking to add a bit of volume in the arm exercise area that doesn't involve much shoulder,work.
I few years ago, I separated my right AC joint in shoulder, which was confirmed by a sports medicine doc. Healed up after mobility work/ice/rest. My left shoulder is starting to have the same symptoms. It's not causing a lack of strength at this point, but I need to keep an eye on it. I've also been doing a weekly session of boxing/ju-jitsu which is very shoulder intensive.
Senorman
Member
I should add that I workout at my home gym, but do not have machines with cables/pulleys.
raysugar1234
New Member
That's great I also work out at home. Now of course you understand that your BIG tricep exercises greatly involve shoulder. I'm talking dips, presses, CGB, impossible to not use shoulders. I like to keep my shoulders out my arm isolation exercises, mainly because i want isolation and I don't want any other muscles being used. Do you do Lying Tricep extensions? If you don't have a pulley machine the only isolation exercises you can do for triceps are Seated, lying, standing extensions in different variations with dumbbells or a bar. If you feeling your shoulders work lower the weight and concentrate on only using your triceps. Same with curls, focus on only using your biceps to curl the weight. If too many other muscles come into play it is no longer an isolation exercise.
Senorman
Member
All good advice, thanks Doc! My left AC joint is starting to get tweaky, gotta keep an eye on it so it doesn't get worse.
Senorman
Member
What is CGB?
No, I haven't been doing tricep extensions, but will do so, thanks!
I'll also add in bicep curls.
Any other ideas, given my home gym setup without machines?
raysugar1234
New Member
Curl with dumbbells, and bar. Do you have an ez bar? Do Tricep Extensions lying and seated. Do hammer curls as well, and possibly reverse curls. I always use an ez bar for curls when not using dumbbells. Some like to do lying extensions or seated with a bar but I always use dumbbells. You can do either but I recommend starting with dumbbells. CGB is close grip bench a great tricep exercise but also heavily uses shoulder. There are tons of different variations you can do with extensions and curls to mix it up. I have a plate loaded machine that takes olympic weights that attaches to my squat rack. I absolutely love it. Do you have a power rack? Straight bar curls aggravate my wrist that is why i never do them btw, Only Ez bar.
raysugar1234
New Member
Lying Extensions are also known as skull crushers and seated extensions are also known as french press. In case your googling.
I avoided skullcrushers due to tendinitis issues, so I end up doing light weight with more reps.
raysugar1234
New Member
Yeah I don't like to do skull crushers with a bar. I do lying Ext. but with two dumbbells. It puts your wrist in a more comfortable position and each arm works independently. For Tricep Iso I only use dumbbells personally.
Senorman
Member
Gotcha on the CGB - close grip bench. Yes, I do this as part of my 5x10 on bench. The first set will be quite narrow, then I'll widen grip by an inch or two for each subsequent set.
No EZ bar in my quiver of workout equipment, or power rack.
I've done skullcrushers with an ezbar but I'll try them with db's (light ones) to see how it goes...thanks!
raysugar1234
New Member
Skull crushers with a bar places the wrist in an unnatural position. Senorman if you don't have an Ez bar for curls I would probably stick with dumbbells. You can try a straight bar and see if it bothers your wrist but I won't do them anymore.
Senorman
Member
I'll give both a whirl, thanks!
raysugar1234
New Member
Yeah I always do 12 plus reps for all my sets of arm isolation exercises. Higher reps and shorter resting periods. If you try to go too heavy form falls apart and it becomes a compound movement. Good form is a must for Arm work. Senorman I would do the same. Shoot for a weight you can get for 10-12 reps with good form. Keep resting periods about 90 seconds or lower.
mission2
Subscriber
Cables are you're best bet for triceps with minimal shoulder involvement and variations of a preacher curl for biceps.
