Great Arm Work Outs
by Richard Daniels
If they are doing bicep curls they are essentially doing all that needs to be done for the arms, many newbie bodybuilders think that. When training your triceps muscles and arms appropriately, you should train the muscle fibers in quite a range of different movements. We interviewed some top bodybuilders and create a selection of workouts that can actually add more thickness to your arms.
Straight bar bicep curl
You can make use of and EZ bar if you prefer for better wrist comfort. Hold the bar with your palms facing up and curl your arms towards your chest. You can use a light weight for warm-up and a heavier weight for workout.
Hammer curl warm-up
A hammer curl is different to a bicep curl due to the fact that 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 likewise 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
This is good for warming up the elbow joints and getting blood to flow to the triceps. Stand rather near to the machine. Your feet must be somewhat apart and your knees somewhat flexed. Keep your elbows near you sides and your hands close together as you grab hold of the rope. Pull the rope down, straightening your arms and at the end of the movement extend your wrists so that your knuckles point to the floor. Do the reverse movement beginning from the wrists and bring your arms all the way up to chest level. Towards the end of the movement it is natural 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 missing on any <a href="http://howtobuildmusclefaster.co.za/bodybuilding-programs">bodybuilding program</a>. Lie on your bench and lift the barbell up so that your arms are facing right in front of you. Flex your elbows and bring the barbell close to your chest. Bring it back up. This workout works your arms without putting unwarranted pressure on your shoulders. A good variation can be had putting you bench in a decline and doing a number of 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 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 dumbbells or a barbell. Free weights are a little simpler to use since you can take them in your hands right before you sit at the bench.
If you make these exercises a regular component of your daily workout, you will be able to measure the results in bicep thickness in as little as 6 weeks!
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New Unique Article!
Title: Great Arm Work Outs
Author: Richard Daniels
Email: ruggerosb@gmail.com
Keywords: Build Muscle Fast,Muscle Building,Muscle Gain,Bodybuilding,Health and Fitness,Fitness,Health,Supplements
Word Count: 516
Category: Muscle Building
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