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.
Today, I will tell you how to exercise your biceps, which is actually two muscles that are connected at your elbow, and run up and under your shoulder muscle.
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.
Begin with the bar fully extended and, without moving your elbows, bring the bar to your chin using your arms. When you reach the top of the movement, get a stronger contraction by squeezing your biceps. Be sure to lock the wrists the whole time because bending the wrist can easily cause an injury. This is the main exercise for building mass in the biceps. This exercise starts my routine, using the most weight I can manage. You should warm up your muscles with lighter weights first before intensifying your work out with heavier weights.
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.
Good isolation exercise for your guns with an EZ-bar that curls with preacher bench. Since you are only using your biceps, you will find that you don't have as much strength as you want when you are doing this exercise. Also, if you did the two sets of exercises the proper way, you should be very tired right now.
Dangle your arms across the angled pad, while pressing your chest against the workout bench. 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. A good exercise that will place added stress on your lower biceps area.
The above program is only part of an overall fitness plan, you can visit my site if you want to know more about it.
Today, I will tell you how to exercise your biceps, which is actually two muscles that are connected at your elbow, and run up and under your shoulder muscle.
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.
Begin with the bar fully extended and, without moving your elbows, bring the bar to your chin using your arms. When you reach the top of the movement, get a stronger contraction by squeezing your biceps. Be sure to lock the wrists the whole time because bending the wrist can easily cause an injury. This is the main exercise for building mass in the biceps. This exercise starts my routine, using the most weight I can manage. You should warm up your muscles with lighter weights first before intensifying your work out with heavier weights.
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.
Good isolation exercise for your guns with an EZ-bar that curls with preacher bench. Since you are only using your biceps, you will find that you don't have as much strength as you want when you are doing this exercise. Also, if you did the two sets of exercises the proper way, you should be very tired right now.
Dangle your arms across the angled pad, while pressing your chest against the workout bench. 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. A good exercise that will place added stress on your lower biceps area.
The above program is only part of an overall fitness plan, you can visit my site if you want to know more about it.
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