December 29, 2023 4 min read
In the fitness world, ladders are often overlooked as a form of equipment. But they can be an invaluable tool when it comes to building arm muscles, specifically your biceps. Ladders can be used in multiple ways and offer a great way to add variation to your arm workout routine. In this article, we’ll discuss how you can incorporate ladders into your arm workouts for maximum bicep gains.Shop The Collection: Pull Up Bars
There are several benefits to incorporating ladders into your bicep routine. First and foremost, using ladders allows you to vary your routine. Doing the same exercises over and over again can quickly lead to plateaus in progress and eventually boredom. By adding ladders to your routine, you can mix up your movements, challenge your muscles in different ways, and keep yourself motivated.Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD
Secondly, ladders are incredibly versatile. They can be used to perform a variety of exercises that target the arms, back, chest, shoulders, and more. This means you can get a full body workout with one piece of equipment. Plus, since ladders are relatively inexpensive and easy to store, they make a great addition to any home gym.Shop The Collection: Barbells
Finally, ladders can be used to increase the intensity of your bicep exercises. Since ladders can be adjusted to various heights, you can gradually increase the difficulty of an exercise by raising the ladder. This is especially helpful if you are trying to build muscle mass, as increasing the intensity of your exercises can help stimulate growth.Shop The Gear: COREFX Chrome Olympic Barbell, $299.99 USD
There are several types of ladder exercises that can help build your biceps. Here are some of the most effective ones:
Ladder pull-ups are a great way to work your biceps while also engaging your core and back muscles. To do a ladder pull-up, stand on the bottom rung of the ladder and grip the bar with your palms facing away from you. Keeping your abs tight, pull yourself up until your chin is above the bar. Lower yourself down slowly before repeating. As you get stronger, you can adjust the height of the ladder to make the exercise more challenging.
Ladder curls are a great exercise for targeting your biceps. To do a ladder curl, grab the lowest rung of the ladder with both hands and stand with your feet shoulder-width apart. Keeping your elbows tucked in close to your body, curl your arms up towards your chest. Hold for a few seconds at the top before lowering your arms back down. As you get stronger, you can adjust the height of the ladder to make the exercise more difficult.
Ladder push-ups are great for working your biceps, triceps, and chest. To do a ladder push-up, place your hands on the middle rung of the ladder and extend your legs out behind you. Keeping your core engaged and your back flat, lower your chest towards the ladder. Push yourself back up to the starting position before repeating. As you get stronger, you can adjust the height of the ladder to make the exercise more difficult.
Ladder chin-ups are another great exercise for working your biceps. To do a ladder chin-up, stand on the bottom rung of the ladder and grip the bar with your palms facing towards you. Keeping your abs tight, pull yourself up until your chin is above the bar. Lower yourself down slowly before repeating. As you get stronger, you can adjust the height of the ladder to make the exercise more challenging.
When it comes to getting the most out of ladder exercises, there are a few tips to keep in mind. First and foremost, maintain proper form. Make sure you’re keeping your core engaged, your back flat, and your elbows tucked in close to your body throughout each exercise. This will help you get the most out of each movement and reduce your risk of injury.
Secondly, focus on controlling the movement. When doing ladder exercises, it’s important to pay attention to the speed of the movement. You should be slow and controlled when doing each exercise, rather than rushing through them. This will help ensure you’re engaging the right muscles and getting the most out of each exercise.
Finally, make sure to adjust the height of the ladder as needed. As mentioned earlier, adjusting the height of the ladder can help increase the intensity of the exercise and help you build muscle mass. So make sure to adjust the height of the ladder as you get stronger so you can continue to challenge your muscles.
Incorporating ladders into your bicep routine can be a great way to mix up your workouts, challenge your muscles, and build muscle mass. Plus, ladders are incredibly versatile, making them a great addition to any home gym. Keep these tips in mind and start incorporating ladders into your workouts today!