Lots of beginner bodybuilders think that if they are doing bicep curls they are essentially doing all that has to be done for the arms. When training your arms and triceps effectively, you should train the muscle fibers in quite a few different motions. We talked to some top bodybuilders and put together a variety of exercises that can really create thickness to your arms.
Straight bar bicep curl
This is a traditional exercise and is perfect for warm ups and also for thickening the arms. You can make use of and EZ bar if you like for better wrist comfort. Your feet need to be shoulder width apart and you knees a little bent. Elbows and hands must be in line with your shoulders. 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 try doing a couple of 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 light weights 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, raise your arms so that the dumbbells practically touch your shoulders. For workouts you can increase the weight and do them alternating. You can likewise do a variation which is nearly a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
This is good for warming up the elbow joints and getting blood to circulate to the triceps muscles. Stand rather near the device. 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 hold the rope. Pull the rope down, straightening your arms and at the end of the movement straighten 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 slightly raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing straight 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 unwarranted pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing several 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 varying rates of speed 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. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this workout you will need a preacher curl bench and free weights or a barbell. Dumbbells are a little easier to make use of because you can take them in your hands just before you sit at the bench.
If you make these workouts a routine component of your daily training sessions, you will be ready to see the results in bicep thickness in just six weeks!
Straight bar bicep curl
This is a traditional exercise and is perfect for warm ups and also for thickening the arms. You can make use of and EZ bar if you like for better wrist comfort. Your feet need to be shoulder width apart and you knees a little bent. Elbows and hands must be in line with your shoulders. 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 try doing a couple of 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 light weights 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, raise your arms so that the dumbbells practically touch your shoulders. For workouts you can increase the weight and do them alternating. You can likewise do a variation which is nearly a curl by bringing your hands to the middle of your chest instead of to your shoulders.
Rope push down
This is good for warming up the elbow joints and getting blood to circulate to the triceps muscles. Stand rather near the device. 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 hold the rope. Pull the rope down, straightening your arms and at the end of the movement straighten 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 slightly raised. Keep the weights light for warm up and heavier later on in the routine.
Barbell overheads
These cannot be missing on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing straight 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 unwarranted pressure on your shoulders. An excellent variation can be had putting you bench in a decline and doing several 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 varying rates of speed 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. Bring it back down in a slow, controlled manner. Avoid swinging your whilst lifting the weight.
Preacher curl
For this workout you will need a preacher curl bench and free weights or a barbell. Dumbbells are a little easier to make use of because you can take them in your hands just before you sit at the bench.
If you make these workouts a routine component of your daily training sessions, you will be ready to see the results in bicep thickness in just six weeks!
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