A rope lets your arms move independently, and allows you to extend the movement by separating the ends as far as possible at contractions. Big Ramy believes these advantages will accentuate the shape of his arm muscles. The rope pushdowns focus mostly on the lateral (outside) head of his triceps. The rope curls are done primarily with a thumbs-up grip, but at contractions, he pulls the ropes apart with his palms up. In each rep, he places a special emphasis on his brachialis (palms-facing grip) as well as his outer biceps heads (narrow, palms-up grip).
5: Injury Avoidance
Elssbiay warms up thoroughly before his first set for each body part and avoids certain exercises, like standing barbell curls, that have a greater propensity for cheating. He’s also aware that most triceps and biceps tendon tears occur when training chest or back, respectively, so he takes special care when working those body parts to use manageable weights in the 10–12-rep range, and always with proper form.
Just as Elssbiay does two types of pushdowns for triceps, he essentially does two kinds of hammer curls for biceps and brachialis. The second is the afore mentioned rope curl. The first is done with either dumbbells or a short parallel-grip bar. If he uses dumbbells, he performs them with alternating reps for his left and right arms, curling the working arm up toward the opposite shoulder. Big Ramy’s hammer-centric workouts emphasize his outer biceps and brachialis and bring out arm depth and separation, especially in the crucial rear double biceps shot.
Big Ramy's Arm Routine
Bar Pushdown, 4 sets, 10-12 reps
One-Arm-Dumbbell Extension, 4 sets, 10-12 reps
Rope Pushdown, 4 sets, 12-15 reps
Hammer Curl, 4 sets, 10-12 reps
Preacher Curl, 4 sets, 10-12 reps
Rope Curl, 4 sets, 12-15 reps