September 15, 2020, 6:54 pm | Read time: 5 minutes
In the FITBOOK series “10-Minute Workouts,” trained trainers and well-known athletes demonstrate short training sessions for in-between in videos. In this episode, you’ll find an arm strength workout with four-time Olympic champion Kevin Kuske.
Strong arms are often seen as the epitome of a well-toned body. There are numerous exercises to strengthen triceps, biceps, and forearms. In the FITBOOK series “10-Minute Workouts,” Kevin Kuske shows the best exercises to train your arms.
Who is the trainer in the video?
With four gold and two silver medals, Kevin Kuske is the most successful bobsledder in Olympic Winter Games history. He was a top brakeman in the bobsled team of André Lange and Thomas Florschütz, among others. Kuske ended his athletic career in 2018. Today, he trains the next generation of German bobsledders at the Olympic training center in his hometown of Potsdam.
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What is the goal of this 10-minute workout?
Intense arm strength training is a must for muscular, impressive upper arms. In just ten minutes, Olympic champion Kevin Kuske makes biceps and triceps burn—and the workout also increases grip strength. This is achieved by using two different training weights, performing five exercises with three sets of twelve repetitions each. To keep within the time limit, drop sets are incorporated.
In this 10-minute workout, the targeted muscles (biceps, triceps, forearms, and grip strength) should be kept under constant tension to maximize the training stimulus. For this reason, Kuske alternates between a medium weight and a drop weight. Choose the former so that you can just manage twelve repetitions. The latter should weigh half as much—Kuske himself reduces by ten kilos to, as he says, “burn out” the muscle.
Train Arms in 10 Minutes: An Overview of the Exercises
Bicep Curls with Dumbbells
To isolate the biceps in this exercise, proper posture is crucial: pull your shoulders back and push your chest out, keeping your body upright. The dumbbells are moved alternately from a resting position on the right and left, and the exercise is performed without swinging from the upper body. The palms face forward and then upward during the repetition. The elbows stay close to the body and move as little as possible. Only the forearms are in motion.
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Overhead Tricep Press (Seated) with Dumbbell
A stable and upright seat is important for this exercise—otherwise, you tend to use too much momentum from the back, making the exercise sloppy. The dumbbell is guided behind the head with an extended arm until the forearms are at a right angle to the upper arm. Choosing too sharp an angle removes tension from the triceps. Elbows and upper arms remain stable and do not move. The elbows can point slightly outward to minimize shear forces and relieve the elbows when using heavy weights.
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Bicep Curls with EZ Bar
New hand angle, new stimuli! This bicep curl variation with an EZ bar introduces new challenges. The execution is similar to the dumbbell curl—but in this exercise, both arms are trained simultaneously.
Also interesting: How to perform bicep curls correctly
Tricep Extensions (Seated Overhead) with Dumbbell
Kevin Kuske performs the exercise supported on a weight bench. The upper body is kept parallel to the bench. Move the dumbbell back without using momentum, so the entire arm is extended parallel to the ground. When lowering, ensure that the momentum is slowed by gravity. The repetition is complete when the arm returns to the starting position. For this exercise, choose a weight slightly lower rather than too high. Using too much weight makes the exercise sloppy because you automatically use momentum.
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Tricep Curls with EZ Bar
New hand angle, new challenges! This bicep curl variation with an EZ bar introduces new stimuli. The execution is similar to the dumbbell curl workout—but in this exercise, both arms are trained simultaneously.
Also interesting: How to perform bicep curls correctly
Tricep Curls with EZ Bar
New hand angle, new challenges! This bicep curl variation with an EZ bar introduces new stimuli. The execution is similar to the dumbbell curl workout—however, in this exercise, both arms are trained simultaneously.
Also interesting: Is rotation really beneficial in dumbbell exercises?