If they are doing bicep curls they are generally doing all that needs to be done for the arms, many beginner bodybuilders think that. When training your biceps and triceps muscles correctly, you need to train the muscle fibers in quite a few different motions. We spoke with some leading bodybuilders and create a selection of workouts that can actually add thickness to your arms.
Straight bar bicep curl
This is a traditional exercise and is great for warm ups and also for thickening the arms. You can utilize and EZ bar if you prefer for much better wrist comfort. Your feet must be shoulder width apart and you knees somewhat bent. Elbows and hands need to be lined up at shoulder width. Hold the bar with your palms facing up and curl your arms to your chest. You can make use of a lightweight for warm-up and a heavier weight for exercise. Also attempt doing a few sets with your hands a little closer together for an enhanced bicep squeeze.
Hammer curl warm-up
A hammer curl differs from a bicep curl due to the fact that the palms of your hands will be facing your body and not be facing up. For warm-up purposes you can utilize a lighter weight and bring both arms up at the exact same time. Get your feet shoulder-width apart and hold a dumbbell in each hand. Without turning your wrist at all, lift your arms so that the dumbbells virtually touch your shoulders. For exercises you can increase the weight and do them alternating. You can also 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 must be a little apart and your knees somewhat 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 perfectly normal that your elbows will be a little raised.
Barbell overheads
These cannot be lacking 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 several sets in that position.
Alternate curls
It is excellent 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 until 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 dumbbells or a barbell. Because you can take them in your hands before you sit on the bench, dumbbells are a little simpler to use. Ensure you readjust your seat so that the top pad of the preacher bench is close to your underarms. In this position do your bicep curls. A great variation of this can be to cut your motion range with each set so that the last set just trains your muscle peak.
If you make these workouts a regular part of your regular training, you will be able to measure the outcome in bicep thickness in as little as 6 weeks!
Straight bar bicep curl
This is a traditional exercise and is great for warm ups and also for thickening the arms. You can utilize and EZ bar if you prefer for much better wrist comfort. Your feet must be shoulder width apart and you knees somewhat bent. Elbows and hands need to be lined up at shoulder width. Hold the bar with your palms facing up and curl your arms to your chest. You can make use of a lightweight for warm-up and a heavier weight for exercise. Also attempt doing a few sets with your hands a little closer together for an enhanced bicep squeeze.
Hammer curl warm-up
A hammer curl differs from a bicep curl due to the fact that the palms of your hands will be facing your body and not be facing up. For warm-up purposes you can utilize a lighter weight and bring both arms up at the exact same time. Get your feet shoulder-width apart and hold a dumbbell in each hand. Without turning your wrist at all, lift your arms so that the dumbbells virtually touch your shoulders. For exercises you can increase the weight and do them alternating. You can also 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 must be a little apart and your knees somewhat 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 perfectly normal that your elbows will be a little raised.
Barbell overheads
These cannot be lacking 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 several sets in that position.
Alternate curls
It is excellent 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 until 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 dumbbells or a barbell. Because you can take them in your hands before you sit on the bench, dumbbells are a little simpler to use. Ensure you readjust your seat so that the top pad of the preacher bench is close to your underarms. In this position do your bicep curls. A great variation of this can be to cut your motion range with each set so that the last set just trains your muscle peak.
If you make these workouts a regular part of your regular training, you will be able to measure the outcome in bicep thickness in as little as 6 weeks!
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