Besides the chest muscles, the arms might be one of the most popular parts of the body trained at today's gyms. Most guys will work them to death because they want the sleeves of their shirts to fit a little tighter. Gives them a sense of confidence and the females obviously like a guy with huge guns popping out of his shirt.
The bicep runs up and down your shoulder muscle and it's the muscle that is attached to the elbow, this muscle we will be working out today.
Barbell or EZ-curl bar standing curls are the most basic exercises. Try to stand with either a straight bar or EZ-curl bar with your feet shoulder width apart. You need to take an underhand grip about shoulder width apart also. I recommend you use a mirror to make sure wrists, elbows and shoulders are always properly positioned in a straight line through out the move.
A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.
I recommend doing Alternate Standing Dumbbell Curls second because you can still use heavy weight. This exercise will really add to the rounded shape that you want in your biceps.
The same motion is used as in bar curls but one slight variation. At the top of the movement twist your hand so that your pinky moves up a little higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its hard to do, but it will add that extra edge to your guns that your friends don't have.
If you really want to isolate the muscles in your arms and give them a real workout, try the Preacher Bench Curls with an EZ-Bar. You will notice you aren"t as strong as you would like to be in this exercise if you are isolating your biceps. If the first two sets of reps have been completed properly, you will feel muscle fatigue.
Position yourself with your chest against the bench and drape your arms over the angled pad. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This exercise will place added stress on your lower biceps area.
This program is only a portion of a fitness plan, you can see on my website for more information. - 15343
The bicep runs up and down your shoulder muscle and it's the muscle that is attached to the elbow, this muscle we will be working out today.
Barbell or EZ-curl bar standing curls are the most basic exercises. Try to stand with either a straight bar or EZ-curl bar with your feet shoulder width apart. You need to take an underhand grip about shoulder width apart also. I recommend you use a mirror to make sure wrists, elbows and shoulders are always properly positioned in a straight line through out the move.
A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.
I recommend doing Alternate Standing Dumbbell Curls second because you can still use heavy weight. This exercise will really add to the rounded shape that you want in your biceps.
The same motion is used as in bar curls but one slight variation. At the top of the movement twist your hand so that your pinky moves up a little higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its hard to do, but it will add that extra edge to your guns that your friends don't have.
If you really want to isolate the muscles in your arms and give them a real workout, try the Preacher Bench Curls with an EZ-Bar. You will notice you aren"t as strong as you would like to be in this exercise if you are isolating your biceps. If the first two sets of reps have been completed properly, you will feel muscle fatigue.
Position yourself with your chest against the bench and drape your arms over the angled pad. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This exercise will place added stress on your lower biceps area.
This program is only a portion of a fitness plan, you can see on my website for more information. - 15343
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