ARM BLASTER WORKOUT- 18 EFFECTIVE EXERCISES YOU CAN DO USING THE ARM BLASTER -

Sometimes we buy gym equipment or we want to buy it but don’t know what exercises we can do using it. Here are some popular arm blaster workouts that one can do easily, With or without a trainer.

What is an arm blaster?

An arm blaster is a lightweight exercise tool that helps keep the elbows stationary and in front of the torso while performing bicep curls. It is made of aluminum and has an adjustable strap that fits around the neck and shoulders. The arm blaster also has elbow pads on both sides, which serve as a resting platform for the elbows. To use the arm blaster, simply adjust the neck strap to your preferred fit and place the curved part of the blaster on your chest. The arm blaster is designed to help you maintain proper form while performing bicep curls and can be particularly useful for those looking to isolate and target their bicep muscles.

How to use an arm blaster?

Majorly the use of the arm blaster is the game of the height of the bar used. lower the bar less intense higher the bar more intense but it’s not all about bar height there are many more things to make an arm blaster workout effective.

18 exercises that can be done using an arm blaster:

Bicep curls

To perform bicep curls with an arm blaster, follow these steps:

Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides.
Place the arm blaster around your upper arms, just below your shoulders.
Bend your elbows and curl the dumbbells towards your shoulders, keeping your upper arms stationary against the arm blaster.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of reps.

It’s important to keep proper form while performing bicep curls to avoid injury and maximize the effectiveness of the exercise. Make sure to keep your back straight and avoid swinging the weights as you curl them. It’s also a good idea to start with a moderate weight and gradually increase the resistance as you build strength.

Tricep extensions

Tricep extensions with an arm blaster are a great way to strengthen and tone the muscles in your triceps. Here are the steps to perform this exercise:

Begin by standing up straight with your feet shoulder-width apart. Hold the arm blaster with both hands, keeping your palms facing each other and your elbows close to your body.
Extend your arms straight up above your head, keeping your elbows close to your ears. This is the starting position.
Slowly lower the arm blaster behind your head, keeping your elbows close to your ears and bent at a 90-degree angle.
Once your arms are parallel to the ground, pause for a moment and then slowly raise the arm blaster back to the starting position.
Repeat this movement for the desired number of repetitions, making sure to keep your form strict and controlled.

It’s important to keep your core tight and your shoulder blades squeezed together throughout the exercise to help maintain good form and maximize the effectiveness of the exercise. You can also vary the intensity of the exercise by using different weights or performing more or fewer repetitions.

Preacher curls

Preacher curls with an arm blaster are a type of strength training exercise that targets the muscles of the upper arm, specifically the biceps. To perform this exercise, you’ll need a weight bench, a set of dumbbells or a barbell, and an arm blaster. Here’s how to do it:

Sit on the bench with your feet flat on the floor and your knees bent.
Place your upper arms on the arm blaster and hold the dumbbells or barbell in your hands with your palms facing up.
Keeping your upper arms stationary, curl the weights up towards your shoulders.
Slowly lower the weights back down to the starting position.
Repeat for the desired number of reps.

It’s important to maintain proper form while performing this exercise to avoid injury. Make sure to keep your back straight and avoid swinging the weights. You should also keep your shoulders relaxed and avoid arching your back. Start with a lighter weight and gradually increase the weight as you get stronger.

Hammer curls

Hammer curls are a strength training exercise that targets the muscles of the forearms and biceps. To perform hammer curls with an arm blaster, follow these steps:

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides with a neutral grip (palms facing each other).
Place the arm blaster around your upper arms, just below your armpits.
Curl the dumbbells up towards your shoulders, keeping your palms facing each other throughout the movement.
Lower the dumbbells back down to the starting position, maintaining control.
Repeat for the desired number of repetitions.

It’s important to keep your elbows close to your body throughout the exercise to fully engage the biceps and forearms. Avoid swinging the weights or using momentum to complete the reps. Start with a moderate weight and gradually increase the resistance as you get stronger.

Zottman curls

The Zottman curl is a variation of the traditional bicep curl exercise, which involves the use of dumbbells or a barbell. It is named after George Zottman, a 19th-century strongman, who is credited with inventing the exercise.

To perform the Zottman curl with an arm blaster, follow these steps:

Grab a pair of dumbbells and stand with your feet shoulder-width apart.
Hold the dumbbells with an underhand grip (palms facing up).
Curl the dumbbells up to your shoulders, keeping your elbows close to your body.
Rotate your wrists so that your palms are facing down (overhand grip).
Slowly lower the dumbbells, allowing your elbows to extend fully.
Repeat the exercise for the desired number of reps.

Reverse grip EZ-Bar Curl

Begin by standing upright with your feet shoulder-width apart and holding an EZ bar with a reverse grip (palms facing downward).
Place an arm blaster (a device used to stabilize your arms and isolate the biceps muscles) behind your upper arms, securing it in place.
Engage your core and keep your elbows close to your sides as you curl the EZ bar up towards your chest, squeezing your biceps at the top of the movement.
Lower the EZ bar back down to the starting position with control, keeping your elbow stationary.
Repeat for the desired number of reps, then switch to a regular grip (palms facing upwards) and repeat the exercise for an additional set.
Remember to keep your form strict and avoid swinging or using momentum to lift the weight. This will ensure that you effectively target the biceps muscles and not rely on other muscle groups or momentum to complete the movement.

Dumbbell curls

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand. Place an arm blaster on the front of your arms, just above your elbows.
Keep your elbows close to your sides and slowly curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement.
Slowly lower the dumbbells back down to the starting position, maintaining control of the weight throughout the entire movement.
Repeat for the desired number of reps, making sure to keep good form and control of the dumbbells throughout the exercise.
Repeat on the other arm using the same technique.
Remember to breathe consistently and keep your core tight to maintain proper form and stability during the exercise.

One arm biceps curl

To perform a one-arm biceps curl using an arm blaster, follow these steps:

Stand with your feet shoulder-width apart, holding the arm blaster in your right hand.
Position the arm blaster so that it is resting against your upper chest and bicep.
Hold a dumbbell in your left hand, with your palms facing up.
Bend your elbow and curl the dumbbell up towards your shoulder, keeping your upper arms stationary against the arm blaster.
Pause at the top of the movement, then slowly lower the dumbbell back down to the starting position.
Repeat the movement for the desired number of reps, then switch sides and repeat with your right arm.

Remember to keep your core engaged and your movements controlled throughout the exercise. Avoid swinging or using momentum to lift the dumbbell – focus on using your bicep muscles to complete the movement.

Band bicep curls

To perform the band bicep curl using an arm blaster, follow these steps:

Stand with your feet shoulder-width apart and hold the arm blaster by the handles. Place the arm blaster on your upper arms, just above your elbow joint.
Hold the ends of a resistance band in each hand. The band should be taut but not stretched too tightly.
Curl your hands toward your shoulders, keeping your elbows glued to your sides.
As you curl, focus on squeezing your bicep muscles.
Slowly lower your hands back to the starting position, maintaining control of the band.
Repeat for the desired number of reps.

Tips:

Make sure to keep your shoulders relaxed and your chest lifted to avoid straining your neck or shoulders.
Use an appropriate resistance level for your fitness level. You should feel challenged but not too strained.
To increase difficulty, use a thicker resistance band or add more reps. To decrease difficulty, use a thinner resistance band or decrease the number of reps.

Cable curl

To perform a cable curl using an arm blaster, you will need access to a cable machine and an arm blaster.

Here are the steps to perform the exercise:

Set the cable machine to the desired weight and attach a straight bar to the cable.
Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
Place the arm blaster around your upper arms, just below your shoulder joints. This will help keep your upper arms stationary and isolate the bicep muscles.
Grasp the bar with an underhand grip, with your hands about shoulder-width apart.
Keep your elbows close to your body and slightly bent.
Begin the movement by contracting your biceps and curling the bar toward your shoulders.
Keep your upper arms stationary and your elbows close to your body throughout the movement.
Slowly lower the bar back to the starting position, straightening your arms.
Repeat for the desired number of repetitions.

It’s important to keep good form while performing this exercise to avoid injury and ensure that you are targeting the correct muscles. Make sure to use a weight that is appropriate for your strength level, and focus on controlling the movement throughout the exercise.

Z- bar curl

The Z-bar curl is a variation of the bicep curl exercise that involves using an arm blaster, also known as a bicep blaster. This exercise targets the bicep muscles, as well as the forearms and brachioradialis muscles in the upper arm.

To perform a Z-bar curl using an arm blaster, follow these steps:

Begin by standing with your feet shoulder-width apart and holding a Z-bar or EZ-bar in your hands with an underhand grip (palms facing upward).
Place the arm blaster around your upper arms, just below your shoulders. The arm blaster should be secured around your arms, with your elbows bent and your upper arms pressed against the inside of the blaster.
Keeping your upper arms pressed against the arm blaster, curl the bar up towards your shoulders, flexing your bicep muscles as you do so.
Lower the bar back down to the starting position, keeping control of the weight and avoiding swinging or using momentum to lift the weight.
Repeat the exercise for the desired number of repetitions.

It’s important to keep proper form while performing this exercise to avoid injury and maximize the benefits. Make sure to keep your elbows close to your body and avoid swinging or using momentum to lift the weight. It’s also important to use a weight that is appropriate for your strength level. If you’re new to this exercise, start with a lighter weight and gradually increase the weight as you become stronger.

Hammer curl with resistance band

To perform a hammer curl with a resistance band using an arm blaster, follow these steps:

Stand with your feet shoulder-width apart and grab the resistance band with an underhand grip, with your palms facing each other.
Place the arm blaster against your chest and hold onto the handles.
Slowly curl the resistance band towards your shoulders, keeping your elbows close to your body.
Pause at the top of the movement and squeeze your biceps before slowly lowering the resistance band back to the starting position.
Repeat for the desired number of reps before switching arms.

Tips:

Make sure to keep your shoulders and core engaged throughout the exercise to maintain proper form.
Don’t swing the resistance band or use momentum to complete the reps – focus on using your bicep muscles to curl the band.
You can also adjust the intensity of the exercise by changing the tension of the resistance band or the number of reps you perform.

Barbell drag curl

The barbell drag curl is a variation of the traditional bicep curl that involves using an arm blaster. An arm blaster is a device that fits over the arms and helps to isolate the bicep muscles during the exercise.

To perform the barbell drag curl using an arm blaster:

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
Place the arm blaster over your arms, securing it in place.
Slowly curl the barbell towards your chest, keeping your elbows close to your sides and dragging the barbell up your body as you do so.
Hold for a moment at the top of the curl, then slowly lower the barbell back down to the starting position.
Repeat for the desired number of reps.

It’s important to keep your elbows close to your sides throughout the exercise to fully isolate the bicep muscles. You should also avoid swinging the barbell or using momentum to lift it, as this can take the focus off the biceps and put unnecessary strain on the shoulders and back.

Close grip barbell curl

To perform a close grip barbell curl using an arm blaster, follow these steps:

Set up the arm blaster by attaching it to a barbell and securing it around your upper arms.
Place your hands on the barbell with a narrow, shoulder-width grip.
Keep your elbows close to your sides and engage your core to maintain good posture.
Slowly curl the barbell up towards your chest, squeezing your bicep muscles at the top of the movement.
Lower the barbell back down with control, maintaining tension in your biceps throughout the entire range of motion.
Repeat for the desired number of reps.

Note: Make sure to use proper form and a weight that is appropriate for your strength level to avoid injury. It is also important to warm up properly before using the arm blaster to prevent injury.

One arm cable bicep curl

To perform a one-arm cable bicep curl using an arm blaster:

Stand facing a cable machine with an arm blaster attached to the cable.
Grasp the handle of the cable with your right hand and place your left hand on the arm blaster.
Keep your elbow close to your body and bend your right arm, curling the weight towards your shoulder.
Slowly release the weight back to the starting position, keeping tension on your bicep muscle.
Complete the desired number of repetitions and then switch to your left arm to complete the same number of reps on the other side.
Make sure to keep your form strict and focus on contracting your bicep muscle throughout the exercise.

Seated alternate dumbbell curls

To perform seated alternate dumbbell curls using an arm blaster:

Sit on a bench with your feet flat on the ground and your back straight. Place your arm blaster around your neck, with the bottom part resting on your chest and the top part extending behind your head.
Hold a pair of dumbbells at your sides, palms facing forward.
Curl one dumbbell up towards your shoulder, keeping your elbow stationary at your side and your wrist straight.
Lower the dumbbell back down and repeat the movement with the other arm.
Continue to alternate between arms, completing the desired number of reps for each side.
Make sure to keep your core engaged and avoid swinging the dumbbells or using momentum to lift the weight. Focus on using your bicep muscles to lift the dumbbells.

Standing alternate dumbbell curls

To perform standing alternate dumbbell curls using an arm blaster, follow these steps:

Begin by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
Place the arm blaster around your upper arms, just below your shoulders.
Curl the left dumbbell towards your shoulder, making sure to keep your elbow close to your side.
Lower the dumbbell back down to the starting position and repeat with the right arm.
Continue alternating between arms for the desired number of reps.
Make sure to keep your core engaged and maintain good form throughout the exercise.

Resistance band curls

To perform resistance band curls using an arm blaster, follow these steps:

Begin by attaching a resistance band to a secure anchor point, such as a door handle or a pole.
Stand facing the anchor point, with your feet shoulder-width apart and the resistance band in both hands.
Hold the arm blaster in front of your chest, with your elbows resting on the pads and your palms facing up.
Slowly curl your hands towards your shoulders, keeping your upper arms stationary on the arm blaster.
Hold for a moment at the top of the curl, then slowly lower your hands back to the starting position.
Repeat for the desired number of repetitions, taking care to maintain good form throughout the exercise.
To increase the difficulty, try using a thicker resistance band or incorporating other arm blaster exercises, such as tricep extensions or shoulder presses.

ALL TOGETHER

It’s important to challenge yourself and push your limits in order to improve your fitness and overall health. However, it’s also important to listen to your body and not push yourself to the point of unbearable pain. It’s okay to feel some discomfort or exertion during exercise, but not to get injured.

After all, It’s also important to remember that the ultimate goal of fitness is not to be perfect, but rather to be healthy and feel good about yourself. It’s important to set achievable goals for yourself and to celebrate your progress and accomplishments, rather than focusing on perfection. It’s also important to find a balance in your fitness routine and not overdo it.

Overall, it’s important to challenge yourself and push your limits in a safe and healthy way, and to remember that the ultimate goal is to be fit and healthy, not perfect.

Latest

ARM BLASTER WORKOUT- 18 EFFECTIVE EXERCISES YOU CAN DO USING THE ARM BLASTER