Many newbie bodybuilders think that if they are doing bicep curls they are essentially doing all that has to be done for the arms. When training your arms and triceps muscles effectively, you need to train the muscle fibers in quite a range of various motions. We spoke with some top bodybuilders and assemble a choice of exercises that can actually add more thickness to your arms.
Straight bar bicep curl
You can utilize and EZ bar if you like for much better wrist ease. Grab the bar with your palms facing up and curl your arms to your chest. You can make use of a light weight for warm-up and a heavier weight for workout.
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 likewise do a variation which is virtually a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
This benefits warming up the elbow joints and getting blood to flow to the triceps muscles. Stand quite close to the machine. Your feet need to be a little apart and your knees slightly flexed. Keep your elbows close to you sides and your hands close together as you grab the rope. Pull the rope down, straightening your arms and at the end of the movement straighten your wrists so that your knuckles point to the floor. Do the reverse movement beginning from the wrists and bring your arms all the way up to chest level. Towards the end of the motion it is natural that your elbows will be somewhat raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be absent on any bodybuilding program. Lie on your bench and raise the barbell up so that your arms are facing straight in front of you. Flex your elbows and bring the barbell close to your chest. Bring it back up. This exercise works your arms without putting unwarranted pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing several sets in that position.
Alternate curls
For your alternating bicep curls, take a dumbbell in each hand and have your palms facing up. It is excellent to do sets at varying speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up till the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this exercise you will need a preacher curl bench and dumbbells or a barbell. free weights are a little easier to make use of because you can take them in your hands just before you sit at the bench. Make certain you readjust your seat so that the top pad of the preacher bench is close to your armpits. In this position do your bicep curls. A great variation of this can be to reduce your movement range with each set so that the last set just trains your muscle peak.
If you make these workouts a regular part of your training, you will get to evaluate the results in bicep thickness in just six weeks!
Straight bar bicep curl
You can utilize and EZ bar if you like for much better wrist ease. Grab the bar with your palms facing up and curl your arms to your chest. You can make use of a light weight for warm-up and a heavier weight for workout.
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 likewise do a variation which is virtually a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
This benefits warming up the elbow joints and getting blood to flow to the triceps muscles. Stand quite close to the machine. Your feet need to be a little apart and your knees slightly flexed. Keep your elbows close to you sides and your hands close together as you grab the rope. Pull the rope down, straightening your arms and at the end of the movement straighten your wrists so that your knuckles point to the floor. Do the reverse movement beginning from the wrists and bring your arms all the way up to chest level. Towards the end of the motion it is natural that your elbows will be somewhat raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be absent on any bodybuilding program. Lie on your bench and raise the barbell up so that your arms are facing straight in front of you. Flex your elbows and bring the barbell close to your chest. Bring it back up. This exercise works your arms without putting unwarranted pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing several sets in that position.
Alternate curls
For your alternating bicep curls, take a dumbbell in each hand and have your palms facing up. It is excellent to do sets at varying speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up till the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this exercise you will need a preacher curl bench and dumbbells or a barbell. free weights are a little easier to make use of because you can take them in your hands just before you sit at the bench. Make certain you readjust your seat so that the top pad of the preacher bench is close to your armpits. In this position do your bicep curls. A great variation of this can be to reduce your movement range with each set so that the last set just trains your muscle peak.
If you make these workouts a regular part of your training, you will get to evaluate the results in bicep thickness in just six weeks!
About the Author:
We are an entirely independent testimonial website and we take pride in learning about many of the brand-new bodybuilding products that reach the market. We only assess the best! For more info How to Build Muscle Faster.
No comments:
Post a Comment