In the gym, the arms are more worked out, then the chest or other parts of the body. Since guys want the sleeves of their shirts to fit a little tighter, they will work them to death. It feeds them a sensation of assurance and the females apparently like a guy with large guns coming out of his shirt.
Now I'll instruct you in the way to work out your biceps, which are simply the pair of muscles that connect at the elbow joint and extend upward to your shoulder muscle as well as under it.
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.
A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.
Doing standing dumbbell curls alternatively on each arm allows you to lift heavier weights and become stronger. This is a good exercise that 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.
Position yourself with your chest against the bench and drape your arms over the angled pad. 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. This exercise will place added stress on your lower biceps area.
The forementioned is simply a component of a total workout system; for more information, browse my website. - 15266
Now I'll instruct you in the way to work out your biceps, which are simply the pair of muscles that connect at the elbow joint and extend upward to your shoulder muscle as well as under it.
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.
A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.
Doing standing dumbbell curls alternatively on each arm allows you to lift heavier weights and become stronger. This is a good exercise that 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.
Position yourself with your chest against the bench and drape your arms over the angled pad. 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. This exercise will place added stress on your lower biceps area.
The forementioned is simply a component of a total workout system; for more information, browse my website. - 15266
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