Why Your Arms Won't Grow. . .

Below are 6 key points for you to learn from.

1. Elbow positioning when curling

Generally speaking the arms are too far forward which instantly places tension on the anterior deltoids taking tension away from the biceps. To make it more focused on the biceps keep your elbows back and tucked to your sides. You'll notice the difference immediately.

2. Lack of external rotation

When curling with dumbbells a lot of people miss the external rotation at the top of the rep which means they are missing out on valuable stimulation. Make sure you don't forget to do this, with a pause at the top!

3. Range of motion

Video yourself doing any form of curl and ask yourself if you are really using a full enough range of motion!? All too often I see people using at best, 60% range of motion. This just isn't good enough. I want to see near full extension of the arm, you'll stimulate more fibres.

4. Lack of stability

When training triceps with pushdown exercises it's essential that you maintain stability within your shoulder joint and elbow joint. The only movement you want/need is through your elbow, working as a hinge. There shouldn't be any sort of momentum or rocking, as soon as this occurs you are losing tension from the triceps.

5. No pause

Triceps respond particularly well to isometric tension, at the bottom of the reps. Don't just throw the weight down and let it bounce back up. Control the weight, hold it there and increase the amount of tension the triceps have to deal with.

6. Wrist position

When doing your triceps movements focus on keeping your wrists straight rather than cocked back because the tension is greater on the triceps. It also means at the isometric phase of the exercise you can generate a more significant "squeeze."