Building bigger arms is a primary goal for many fitness enthusiasts. Machine exercises, often overlooked in favour of free weights, can provide a controlled, effective, and safer way to target arm muscles.
This article discusses the three best machine exercises for faster arm growth, explaining their benefits, mechanics, and the scientific principles behind their effectiveness. Each exercise is backed by scientific studies to ensure a solid understanding of their impact on muscle hypertrophy.
Why Machines are Effective for Arm Growth
Machines provide several advantages over free weights when it comes to hypertrophy, including increased stability, constant tension on muscles, and reduced risk of injury. A study by Schick et al. (2010) found that machine exercises can engage target muscles more effectively by minimising stabiliser muscle involvement.
This is particularly beneficial for isolating arm muscles, such as the biceps and triceps, which can be challenging to target with free weights alone. Machines also allow for safer eccentric overload, a key factor in promoting muscle hypertrophy (Schoenfeld, 2010).
The Three Best Machine Exercises for Bigger Arms
1. Bicep Curl Machine
Mechanics and Execution
The bicep curl machine isolates the biceps brachii by locking the elbows into a fixed position and ensuring a strict range of motion. To perform the exercise:
- Adjust the seat height so your elbows align with the pivot point of the machine.
- Grip the handles with an underhand grip (supinated).
- Curl the handles upward by flexing the elbows, pausing briefly at the top for maximum contraction.
- Slowly lower the weight back to the starting position.
Benefits
This exercise provides constant tension throughout the range of motion, which is critical for muscle growth. A study by Pinto et al. (2012) showed that exercises performed with constant tension elicited greater hypertrophy compared to those with variable tension. Additionally, the machine’s fixed range of motion prevents momentum from assisting the lift, ensuring the biceps do the majority of the work.
Variations and Tips
To maximise growth, consider incorporating drop sets or rest-pause techniques. These intensity techniques prolong time under tension (TUT), which is a crucial factor in hypertrophy (Schoenfeld, 2010).
2. Tricep Pushdown (Cable Machine)
Mechanics and Execution
The tricep pushdown targets all three heads of the triceps brachii, particularly the lateral and long heads. To perform:
- Attach a straight bar or rope to a high pulley on a cable machine.
- Stand upright with a slight forward lean, gripping the bar or rope with an overhand grip.
- Push the attachment downwards by extending the elbows until your arms are fully straightened.
- Slowly return to the starting position.
Benefits
This exercise is highly effective for isolating the triceps. A study by Saeterbakken et al. (2015) found that cable exercises maintain consistent resistance throughout the movement, enhancing muscular activation compared to free weights. The tricep pushdown also reduces the risk of shoulder strain due to its fixed path of motion.
Variations and Tips
Using a rope attachment can increase activation of the long head of the triceps, as the rope allows for a greater range of motion. To further stimulate growth, incorporate supersets with overhead tricep extensions.
3. Preacher Curl Machine
Mechanics and Execution
The preacher curl machine isolates the biceps by placing the arms on an angled pad, reducing the involvement of stabiliser muscles. To perform:
- Adjust the seat height so your arms rest comfortably on the pad, with your elbows at the bottom edge.
- Grip the handles with a supinated grip.
- Curl the weight upward by flexing your elbows, pausing briefly at the top.
- Lower the weight under control back to the starting position.
Benefits
The preacher curl machine eliminates cheating by preventing shoulder involvement. This strict form maximises biceps activation, particularly in the lower portion of the lift. Research by Escamilla et al. (2010) indicates that preacher curls produce higher biceps activation compared to standing curls due to the increased stretch at the bottom of the movement.
Variations and Tips
To maximise hypertrophy, focus on slow eccentric phases, as studies have shown that eccentric training produces greater muscle damage and subsequent growth (Douglas et al., 2017).
How to Incorporate Machine Exercises into Your Training Plan
For optimal results, machine exercises should complement free weight movements in your arm training routine. Machines are ideal for finishing sets or for high-rep, high-intensity work. Aim for 3–4 sets of 8–12 repetitions, as this range is most effective for hypertrophy (Schoenfeld et al., 2016). Pair these exercises with progressive overload and adequate recovery to ensure continuous progress.
The Role of Progressive Overload and Nutrition
Machine exercises are only effective when combined with progressive overload. Gradually increase the resistance, repetitions, or time under tension to force your muscles to adapt and grow. Furthermore, a diet rich in protein is essential to support muscle repair and growth. According to Phillips et al. (2016), consuming 1.6–2.2 g of protein per kilogram of body weight daily is optimal for muscle hypertrophy.
Key Takeaways
References
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic adaptations to eccentric training: a systematic review. Sports Medicine, 47(5), 917–941.
Escamilla, R. F., Fleisig, G. S., Zheng, N., Barrentine, S. W., Wilk, K. E., & Andrews, J. R. (2010). Biomechanics of the elbow in sport: implications for injury prevention and rehabilitation. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 56–72.
Phillips, S. M., & Van Loon, L. J. (2016). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 34(sup1), S49–S59.
Pinto, R. S., Bottaro, M., Pinto, S. S., & Gentil, P. (2012). Time under tension and volume load during resistance exercise. Journal of Strength and Conditioning Research, 26(11), 2935–2940.
Saeterbakken, A. H., Andersen, V., Van den Tillaar, R., & Stien, N. (2015). Comparison of muscle activation and resistance moment in three triceps exercises. Journal of Sports Sciences, 33(5), 493–500.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 34(18), 1831–1840.
Schick, E. E., Coburn, J. W., Brown, L. E., & Judelson, D. A. (2010). A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), 779–784.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.