March 2, 2024
1. Bicep curls – Bicepscurlar
2. Tricep dips – Tricepdips
3. Shoulder press – Axelpress
4. Push-ups – Armhävningar
5. Pull-ups – Chins
6. Dumbbell rows – Hantelrodd
7. Chest press – Bröstryck
8. Lateral raises – Sidolyft
9. Hammer curls – Hammarecurlar
10. Bent-over rows – Böjda rodd
11. Cable flys – Kabel flyes

1. Bicep curls – Bicepscurlar 2. Tricep dips – Tricepdips 3. Shoulder press – Axelpress 4. Push-ups – Armhävningar 5. Pull-ups – Chins 6. Dumbbell rows – Hantelrodd 7. Chest press – Bröstryck 8. Lateral raises – Sidolyft 9. Hammer curls – Hammarecurlar 10. Bent-over rows – Böjda rodd 11. Cable flys – Kabel flyes

1. Bicep curls – Bicepscurlar
2. Tricep dips – Tricepdips
3. Shoulder press – Axelpress
4. Push-ups – Armhävningar
5. Pull-ups – Chins
6. Dumbbell rows – Hantelrodd
7. Chest press – Bröstryck
8. Lateral raises – Sidolyft
9. Hammer curls – Hammarecurlar
10. Bent-over rows – Böjda rodd
11. Cable flys – Kabel flyes

Zac Efron is known for his incredibly sculpted and muscular arms, which were prominently displayed in his role in the movie The Iron Claw. If you envy his impressive physique and want to achieve similar results, incorporating upper-body moves into your workout routine is crucial. To help you get started, we spoke to a personal trainer in Sweden who provided us with 11 upper-body moves that can help you build muscular arms like Zac Efron.

1. Bicep Curls
Bicep curls are a classic and effective exercise for building and toning the muscles in your arms. To perform this exercise, hold a dumbbell in each hand with your arms extended and palms facing upward. Then, slowly curl the weights towards your shoulders, making sure to keep your upper arms stationary. Lower the weights back down to the starting position and repeat for a set of 10-12 reps.

2. Hammer Curls
Hammer curls are similar to regular bicep curls, but with a slight variation in the hand positioning. Instead of turning your palms upwards, keep them facing towards each other throughout the movement. This exercise targets the forearm muscles as well as the biceps, providing a well-rounded arm workout.

3. Tricep Dips
Tricep dips are an effective body-weight exercise that specifically targets the muscles on the back of your upper arms. To perform tricep dips, find a sturdy bench or chair and sit on the edge of it with your hands gripping the edge of the seat. Slowly lower your body towards the floor by bending your elbows, then push yourself back up to the starting position. Aim for 10-12 reps of this exercise.

4. Tricep Extensions
Tricep extensions can be done using a dumbbell or a cable machine. If using a dumbbell, hold it overhead with your arm fully extended, then slowly lower the weight behind your head by bending your elbow. Return to the starting position and repeat for a set of 10-12 reps. If using a cable machine, attach a rope or bar to the pulley and pull it down from overhead, extending your arms fully before returning to the starting position.

5. Shoulder Press
The shoulder press is a compound movement that targets the muscles in your shoulders and triceps. To perform a shoulder press, sit on a bench with a set of dumbbells in your hands, and press the weights overhead until your arms are fully extended. Lower the weights back down to shoulder height and repeat for 10-12 reps.

6. Front Raises
Front raises are an isolation exercise that targets the front of the shoulder (anterior deltoid) and can help to build and shape the muscles in this area. Hold a dumbbell in each hand with your arms straight down in front of you, then raise the weights to shoulder height, keeping your arms straight. Lower the weights back down and repeat for 10-12 reps.

7. Lateral Raises
Lateral raises target the side of the shoulder (medial deltoid) and can help to create the appearance of broader shoulders. Stand with a dumbbell in each hand at your sides, then raise the weights out to the sides until they are at shoulder level. Lower the weights back down and repeat for a set of 10-12 reps.

8. Bent-Over Rows
Bent-over rows are a great exercise for targeting the muscles in your upper back, as well as the biceps and forearms. Hold a dumbbell in each hand with your palms facing towards your body, and bend forward at the hips. Pull the weights up towards your chest, keeping your elbows close to your body, then lower the weights back down and repeat for 10-12 reps.

9. Push-Ups
Push-ups are a classic body-weight exercise that targets the chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the floor by bending your elbows, then push yourself back up to the starting position. Aim for 10-12 reps of this exercise.

10. Dumbbell Chest Press
The dumbbell chest press is a popular exercise for targeting the chest muscles, and can also help to engage the triceps and shoulders. Lie on a bench with a dumbbell in each hand, and press the weights overhead until your arms are fully extended. Lower the weights back down to chest level and repeat for 10-12 reps.

11. Chin-Ups
Chin-ups are an advanced body-weight exercise that targets the muscles in your back, biceps, and forearms. To perform a chin-up, grasp a pull-up bar with your palms facing towards you and pull your body up towards the bar until your chin clears the top. Lower your body back down to the starting position and repeat for a set of 10-12 reps.

Incorporating these 11 upper-body moves into your workout routine can help you to build muscular arms like Zac Efron in The Iron Claw. However, it’s important to remember that achieving a similar physique also requires a balanced diet and consistent training. It’s always a good idea to consult with a personal trainer or fitness professional to ensure that you are performing these exercises correctly and safely. With dedication and hard work, you can sculpt and define your arms to achieve the muscular look you desire.

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