How to get a body like Chris Hemsworth: Thor arms workout

The set-up

• Ensure there is plenty of range-of-motion in the shoulder joint for the elbows to reach 90 degrees.
• Grip the handles in a neutral grip with hands just slightly wider than the shoulders.
• Use a step, or jump up to the top position of the movement, where the arms are just short of full lock-out.
• Retract and depress the shoulders blades into a strong and stable position.
• Cross the legs and squeeze the glutes.
• Brace the mid-section
• Keep the head in a neutral position.

The movement

• Slowly lower down with control closing the space in the elbow joint.
• Keep the lower arms perpendicular to the floor.
• Stop and hold once 90 degrees is reached or until limited by the shoulder joint.
• Remain upright, keeping the shoulders in a strong and stable position.
• Push hard into the palms to get back to the start position.
• Repeat the rep when 5 degrees away from locking out the elbow joint.

Trainer tips

• Avoid leaning forward to minimise chest involvement.
• Upper back engaged throughout to keep shoulders in the right position.
• Aim to stop at the right angle and not go too deep in the movement which will move the shoulders out of place.
• Think about keeping constant tension in the triceps. Locking out removes the tension.

The set-up

• Pick up the dumbbells and sit on the bench.
• Let your arms hang by your sides and hold the dumbbells with either an underhand or neutral grip.
• Point your chest up and pinch your shoulder blades back together.
• Position your elbows directly below your shoulders.
• This is the start and finish position for each rep.

The movement

• Curl the dumbbells up towards your shoulders.
• Keep your upper arms still and wrists straight throughout the movement.
• You have reached the end of your range of motion when you cannot move any further without your shoulders or elbows pulling forwards.
• Pause for a moment and focus on contracting (squeezing) your biceps).
• Reverse the motion, under control, to return the start position.
• Repeat for the desired number of reps.

Trainer tips

• Keep your upper arms still and elbows fixed below your shoulders to keep maximal tension on your biceps.
• Focus on curling your little finger up towards the ceiling to help create a more intense contraction.
• Single-joint exercises like the dumbbell biceps curl require less full-body effort than multi-joint exercises and it can be tempting to cut short your rest period. Make sure you stick to the recommended rest interval to give your muscles time to recover and maintain performance levels.

The set-up

• Pick up the barbell using a pronated grip (palms facing down) and sit on the bench with the bar resting on your thighs.
• Position your feet shoulder-width apart, with your heels under or behind your knees and flat on the floor.
• Lie back, using your thighs to help get the barbell into position level with your chest.
• Point your chest up towards the ceiling and pinch your shoulder blades back together.
• Your head, shoulders and glutes should be touching the bench, and there will be a small gap between your lower back and the bench.
• Using a pronated grip, press the barbell directly upwards until you have fully extended your arms overhead.
• Tuck your elbows in and position your upper arms perpendicular to the floor.
• This is the start and finish position for each rep.

The movement

• Keeping your upper arms still, bend your elbows to lower the weight down towards your shoulders.
• You have reached the end of your range-of-motion when you have fully flexed your elbows.
• Pause for a moment before reversing the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Make sure to move through the fullest range-of-motion possible, fully flexing your elbows on the downwards movement.
• Keep your upper arms still and do not let the weight pull you out of position. The only movement should come from your forearms hinging on your elbow joints.
• Keep your elbows tucked in and do not let them flare out at any point during the movement.
• Single-joint exercises, like the barbell skull crusher, require less full-body effort than multi-joint exercises, and it can be tempting to cut short your rest period. Make sure you stick to the recommended rest interval to give your muscles time to recover and maintain performance levels.
• If any discomfort occurs in the wrists, swap a straight bar for an EZ bar. Then find the appropriate angle to minimise pressure and maximise output with the triceps.

The set-up

• Adjust the cable to the highest setting and attach two standard length rope attachments or one long rope attachment.
• Hold the ropes with a neutral grip and take three to four steps back from the station.
  If performing the standing version, stand with your feet shoulder-width apart, push your hips back and lean forward slightly.
• Squeeze your shoulder blades back together and pull your elbows back behind your shoulders.
• This is the start and finish position for each rep.

The movement

• Keeping your upper arms and torso still, extend your elbows to straighten your arms.
• You have reached the end of your range-of-motion when you cannot move any further without your upper back rounding and shoulders rotating inwards.
• Pause for a moment and focus on contracting (squeezing) your triceps.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Make sure to move through the fullest range-of-motion possible, fully flexing your elbows on the return to the start position.
• Keep your upper arms still and do not let the weight pull you out of position. The only movement should come from your forearms hinging on your elbow joints.
• Single-joint exercises like the cable triceps extension require less full-body effort than multi-joint exercises, and it can be tempting to cut short your rest period. Make sure you stick to the recommended rest interval to give your muscles time to recover and maintain performance level.