If they are doing bicep curls they are essentially doing all that needs to be done for the arms, many novice bodybuilders think that. When training your biceps and triceps muscles effectively, you should train the muscle fibers in quite a variety of different movements. We interviewed some top bodybuilders and create a range of exercises that can really create thickness to your arms.
Straight bar bicep curl
This is a timeless exercise and is great for warm ups as well as for thickening the arms. If you prefer, for better wrist convenience, you can utilize and EZ bar. Your feet ought to be shoulder width apart and you knees a little bent. Elbows and hands should be in line with your shoulders. Hold the bar with your palms facing up and curl your arms towards your chest. You can make use of a light weight for warm-up and a heavier weight for workout. Likewise try doing a few sets with your hands closer together for an enhanced bicep squeeze.
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 rather than to your shoulders.
Rope push down
This benefits warming up the elbow joints and getting blood to circulate to the triceps muscles. Stand quite near to the equipment. Your feet ought to be slightly apart and your knees a little flexed. Keep your elbows near 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 motion extend your wrists so that your knuckles point to the floor. Do the reverse motion beginning from the wrists and bring your arms all the way up to chest level. Towards the end of the motion it is normal that your elbows will be a little raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be lacking on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing right 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 strain on your shoulders. An excellent variation can be had putting you bench in a decline and doing several 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 till the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body.
Preacher curl
For this workout you will require a preacher curl bench and free weights or a barbell. Free weights are a little easier to work with since you can take them in your hands right before you sit down at the bench.
If you make these workouts a routine component of your daily training sessions, you will be ready to measure the results in bicep thickness in only 6 weeks!
Straight bar bicep curl
This is a timeless exercise and is great for warm ups as well as for thickening the arms. If you prefer, for better wrist convenience, you can utilize and EZ bar. Your feet ought to be shoulder width apart and you knees a little bent. Elbows and hands should be in line with your shoulders. Hold the bar with your palms facing up and curl your arms towards your chest. You can make use of a light weight for warm-up and a heavier weight for workout. Likewise try doing a few sets with your hands closer together for an enhanced bicep squeeze.
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 rather than to your shoulders.
Rope push down
This benefits warming up the elbow joints and getting blood to circulate to the triceps muscles. Stand quite near to the equipment. Your feet ought to be slightly apart and your knees a little flexed. Keep your elbows near 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 motion extend your wrists so that your knuckles point to the floor. Do the reverse motion beginning from the wrists and bring your arms all the way up to chest level. Towards the end of the motion it is normal that your elbows will be a little raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be lacking on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing right 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 strain on your shoulders. An excellent variation can be had putting you bench in a decline and doing several 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 till the dumbbell is shoulder height, keeping your elbow tucked in to the side of your body.
Preacher curl
For this workout you will require a preacher curl bench and free weights or a barbell. Free weights are a little easier to work with since you can take them in your hands right before you sit down at the bench.
If you make these workouts a routine component of your daily training sessions, you will be ready to measure the results in bicep thickness in only 6 weeks!
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