If they are doing bicep curls they are generally doing all that needs to be done for the arms, numerous newbie bodybuilders think this. When training your triceps and arms correctly, you have to train the muscle fibers in quite a few different motions. We spoke with some top bodybuilders and assemble a variety of workouts that can really increase the thickness to your arms.
Straight bar bicep curl
This is a classic and is great for warm ups and also for thickening the arms. If you prefer, for much better wrist comfort, you can utilize and EZ bar. Your feet should be shoulder width apart and you knees slightly flexed. Elbows and hands must be lined up at shoulder width. Grab the bar with your palms facing up and curl your arms towards your chest. You can make use of a lightweight for warm-up and a heavier weight for workout. Attempt doing a few sets with your hands a bit closer together for an enhanced bicep squeeze.
Hammer curl warm-up
Since the palms of your hands will be facing your body and not be facing up, a hammer curl is different to a bicep curl. For warm-up intentions you can make use of light weights and bring both arms up at the same time. Keep your feet shoulder-width apart and hold a dumbbell in each hand. Without rotating your wrist in any way, lift your arms so that the dumbbells almost touch your shoulders. For exercises you can increase the weight and do them alternating. You can likewise do a variation which is virtually a curl by bringing your hands to the middle of your chest rather than to your shoulders.
Rope push down
Your feet need to be slightly apart and your knees slightly flexed. 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 slightly 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 right in front of you. Flex your elbows and bring the barbell to your chest. Bring it back up. This exercise works your arms without putting unnecessary strain on your shoulders. A great variation can be had putting you bench in a decline and doing numerous 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 good 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 till the dumbbell is shoulder height, keeping your elbow tucked close to the side of your body. Bring it drop back 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. Dumbbells are a little simpler to work with since you can take them in your hands right before you sit down at the bench.
If you make these exercises a regular part of your training, you will be able to measure the outcome in bicep thickness in as little as six weeks!
Straight bar bicep curl
This is a classic and is great for warm ups and also for thickening the arms. If you prefer, for much better wrist comfort, you can utilize and EZ bar. Your feet should be shoulder width apart and you knees slightly flexed. Elbows and hands must be lined up at shoulder width. Grab the bar with your palms facing up and curl your arms towards your chest. You can make use of a lightweight for warm-up and a heavier weight for workout. Attempt doing a few sets with your hands a bit closer together for an enhanced bicep squeeze.
Hammer curl warm-up
Since the palms of your hands will be facing your body and not be facing up, a hammer curl is different to a bicep curl. For warm-up intentions you can make use of light weights and bring both arms up at the same time. Keep your feet shoulder-width apart and hold a dumbbell in each hand. Without rotating your wrist in any way, lift your arms so that the dumbbells almost touch your shoulders. For exercises you can increase the weight and do them alternating. You can likewise do a variation which is virtually a curl by bringing your hands to the middle of your chest rather than to your shoulders.
Rope push down
Your feet need to be slightly apart and your knees slightly flexed. 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 slightly 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 right in front of you. Flex your elbows and bring the barbell to your chest. Bring it back up. This exercise works your arms without putting unnecessary strain on your shoulders. A great variation can be had putting you bench in a decline and doing numerous 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 good 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 till the dumbbell is shoulder height, keeping your elbow tucked close to the side of your body. Bring it drop back 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. Dumbbells are a little simpler to work with since you can take them in your hands right before you sit down at the bench.
If you make these exercises a regular part of your training, you will be able to measure the outcome in bicep thickness in as little as six weeks!
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