Lots of newbie bodybuilders think that if they are doing bicep curls they are basically doing all that should be done for the arms. When training your biceps and triceps muscles properly, you need to train the muscle fibers in quite a range of various motions. We spoke with some leading bodybuilders and assemble a range of exercises that can actually add thickness to your arms.
Straight bar bicep curl
You can use and EZ bar if you prefer for much better wrist ease. Grab the bar with your palms facing up and curl your arms to your chest. You can utilize a light weight for warm-up and a heavier weight for exercise.
Hammer curl warm-up
A hammer curl is different to a bicep curl because the palms of your hands will be facing your body and not be facing up. Get your feet shoulder-width apart and hold a dumbbell in each hand. You can also do a variation which is practically a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
Your feet should be a little apart and your knees slightly bent. Keep your elbows close to you sides and your hands close together as you grab the rope. Towards the end of the motion it is normal that your elbows will be somewhat raised.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and raise the barbell up so that your arms are facing straight in front of you. Bend your elbows and bring the barbell to your chest. Bring it back up. This workout works your arms without putting unnecessary pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing a number of sets in that position.
Alternate curls
It is great to do sets at different speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up until the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body.
Preacher curl
For this exercise you will need a preacher curl bench and dumbbells or a barbell. Free weights are a little simpler to use due to the fact that you can take them in your hands before you sit down at the bench.
If you make these exercises a routine part of your daily training sessions, you will get to see the results in bicep thickness in as little as 6 weeks!
Straight bar bicep curl
You can use and EZ bar if you prefer for much better wrist ease. Grab the bar with your palms facing up and curl your arms to your chest. You can utilize a light weight for warm-up and a heavier weight for exercise.
Hammer curl warm-up
A hammer curl is different to a bicep curl because the palms of your hands will be facing your body and not be facing up. Get your feet shoulder-width apart and hold a dumbbell in each hand. You can also do a variation which is practically a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
Your feet should be a little apart and your knees slightly bent. Keep your elbows close to you sides and your hands close together as you grab the rope. Towards the end of the motion it is normal that your elbows will be somewhat raised.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and raise the barbell up so that your arms are facing straight in front of you. Bend your elbows and bring the barbell to your chest. Bring it back up. This workout works your arms without putting unnecessary pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing a number of sets in that position.
Alternate curls
It is great to do sets at different speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up until the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body.
Preacher curl
For this exercise you will need a preacher curl bench and dumbbells or a barbell. Free weights are a little simpler to use due to the fact that you can take them in your hands before you sit down at the bench.
If you make these exercises a routine part of your daily training sessions, you will get to see the results in bicep thickness in as little as 6 weeks!
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