Lifting heavy and building muscle is exactly what will lead to a fierce, yet feminine, physique. Check out Cass Martin’s favorite biceps and triceps exercises.
► 10 Best Biceps Exercises for Building Muscle:
► 10 Best Triceps Exercises for Building Muscle:
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“People have this misconception that if you lift like a guy, you’re going to look like a guy,” says Cassandra Martin, an Instagram fitness sensation and Gym Shark-sponsored athlete. “It’s all in the way you carry yourself. I think the way bodybuilders look is a beautiful shape anyone can achieve.”
“As I got stronger, I grew more obsessed with lifting a lot of weight,” she explains. “And when my body started to change, it was always for the better.”
1. Alternating Biceps Curl: 4 sets, 10-12 reps
2. Cable Rope Hammer Curl: 4 sets, 10-12 reps
3. Incline EZ-Bar Skullcrusher: 4 sets, 10-12 reps
4. Dumbbell Triceps Kick-Back: 4 sets, 10-12 reps
5. Preacher Curl: 4 sets, 10-12 reps
6. SingleArm Reverse-Grip Triceps Extension: 4 sets, 10-12 reps
7. EZ-Bar Cable Curl: 4 sets, 10-12 reps
| Dumbbell Curl |
The real value of dumbbell curls is that they can be done a number of ways: standing or seated, with both arms or alternating, rotating your wrists into Zottman curls to work on your fearsome forearms, or twisting that pinky up to focus purely on the bis. In short, you have options.
| Cable Rope Hammer Curl |
Curls with a palms-facing or neutral grip do more than just hit the biceps, they also heavily recruit the brachialis, a muscle that doesn’t get measured on EMG studies because it’s beneath the biceps. Because it’s not as obvious a move as, say, a barbell curl, it often gets undeservedly skipped on arm day.
Hammer curls are usually done in the middle or at the end of a workout in a classic rep range of 8-12 reps.
| Preacher Curl |
There are many versions of the preacher curl, and every serious physique builder has their fave. Whatever version you do, you’ll get a serious pump, particularly if you have a quality pre-workout or pump supplement coursing through your bloodstream at the time. In fact, this old-school peak-builder can be nearly enough for an entire biceps workout, perhaps with something like hammer curls added to it.
As with other movements that start from a stretched position, you get the most muscle activation during the lower third of the movement. As the weight moves up, the muscle doesn’t have to work as hard. This is one reason the cable might be the best implement to use here to help complete your biceps.
| EZ-Bar Curl |
The standard shoulder-width curl engages the short and long heads of the biceps equally, you can alter grip width to slightly change the emphasis (wide to target the short head, narrow for the long head), you can really pile on the weight, and you don’t have to sit there endlessly working one arm at a time.
Cassandra Martin is known for serious muscles and heavy lifting on Instagram, but doesn’t share much else in her posts. She and her husband Hunter stopped by to discuss how they train, how their work makes her stronger, and why she feels lifters should eat their way through a plateau.
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| More Workouts w/ Cass Martin |
► Cassandra Martin’s Heavy Back Workout:
► Cassandra Martin’s No-Mercy Shoulder-Pump Workout:
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