Arm blaster

An arm blaster is a curved support worn in front of the torso on a strap. During curls, the upper arms rest against the support while you bend and straighten the elbows with a dumbbell or barbell.

Plate shape, material and padding

Most arm blasters use a rigid curved plate made from metal, commonly aluminium or steel. For you, the useful difference is how the shape fits your torso and upper arms. A plate that’s too wide or has an unsuitable curve can make the intended arm position uncomfortable.

Check the edges and the surfaces that touch your arms. Padding can make contact more comfortable, but it should stay in place rather than slide or bunch up during a curl. A heavier or thicker plate isn’t automatically a better fit.

Adjusting the support

Leather and woven straps are common. Some use holes and a buckle, while others allow a continuous length adjustment. Check the actual adjustment range, especially if you’re particularly tall or short, or if several people will share the accessory. A neck pad can distribute pressure, but it won’t correct a poorly adjusted support.

Try the fit without weights first, then with a light curl. Your shoulders should stay relaxed and the backs of your upper arms should meet the intended supports. If you have to shrug, twist your wrists or lean back to make room, reassess the setting and fit.

What it adds to a curl

The plate gives your upper arms a contact point, making it easier to notice when you start moving them forward. It doesn’t fix your whole body in place, so you can still use unwanted momentum if the weight is too heavy.

You still need a dumbbell or barbell, and enough space to lower it without hitting the plate. Choose the grip and weight for a controlled movement. If you prefer an arm support that stays on a bench, a preacher bench is a different option; an arm blaster moves with your torso.

Working out with arm blaster

You can perform the following exercise with arm blaster.