Arm Blaster

Arm blaster curls are a biceps isolation exercise designed to enhance the effectiveness of bicep curls by isolating the muscles and promoting proper form. The arm blaster is a supportive device that locks your arms in a fixed position, reducing the ability to swing or use momentum. Here's a step-by-step guide on how to perform arm blaster curls:


Muscles Targeted:

  • Primary: Biceps

Equipment Needed:

  • Arm blaster
  • Barbell or EZ bar
  • Weight plates


Steps:

  1. Set Up:
  • Attach the arm blaster around your neck, placing your arms through the designated openings.
  • Stand with your feet shoulder-width apart and keep your back straight.
  1. Grip:
  • Grab a barbell or EZ bar with an underhand (supinated) grip. Your hands should be positioned slightly wider than shoulder-width apart.
  1. Positioning:
  • With the arm blaster securely in place, the upper arms should be parallel to the ground, and the elbows should be locked into the arm blaster. This ensures that your arms remain in a fixed position throughout the exercise.
  1. Curling Movement:
  • Inhale and brace your core.
  • Exhale as you curl the barbell or EZ bar up towards your shoulders. Keep your upper arms against the arm blaster, preventing any movement in the elbow joint.
  1. Squeeze at the Top:
  • At the top of the movement, contract your biceps and squeeze them for a brief moment to maximize the muscle engagement.
  1. Lowering Phase:
  • Inhale and lower the barbell or EZ bar back down to the starting position in a controlled manner. Maintain tension on the biceps throughout the descent.
  1. Repetition:
  • Perform the desired number of repetitions, focusing on the quality of the movement rather than using heavy weights.
  1. Finishing:
  • Once you've completed the set, carefully lower the barbell or EZ bar and remove the arm blaster.

Tips:

  • Choose an appropriate weight that allows you to maintain proper form.
  • Keep your back straight and avoid arching backward during the curls.
  • Focus on a full range of motion, ensuring that you fully extend your arms at the bottom of the movement.
  • Avoid using momentum; the arm blaster is designed to minimize swinging.


As with any exercise, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.