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Wednesday, October 12, 2016

Best Arm Exercises

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these  arms exercises. 




Barbbell Curl

Stand with feet roughly shoulder width apart and hold a straight bar with your hands an equal distance apart. Don’t extend your arms fully, have them about 1/5 short of full extension,with only a small amount of hip movement, curl the weight up to your chin, keeping your elbows in the same place at all times,bring the weight back down to your sides through the same range of motion as it was curled in.

 Standing Dummbeel Curl

Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.

Cable bicep curl

The cable bicep curl is a great exercise, providing resistance throughout the movement. It's a particularly good exercise for tension at the top of the movement, so keep your tempo slow and co-ordinated throughout the exercise.

You will need to attach a straight bar onto the low pulley.Grasp the bar with both;hands and bring it up so it is just below the waist;Curl the bar up into the chest.Pause.Lower back down to waist level, then repeat

 Concentration Curls

Sit on a flat bench with your legs apart, knees bent and feet on the floor,holding the dumbbell in front of you between your legs, rest your elbow on your inner thigh and curl the dumbbell up towards your shoulder. Remember to keep the elbow in place at all times,at the same pace, bring the weight back down and return to your starting position.

Close Grip Barbell Bench

It goes without saying that the close grip bench press is always a beast exercise; especially if you have shoulder issues. Pulling your hands in – typically with the middle finger on the line between the knurling and smooth spot on the bar – will distribute the load more on your triceps and help you dial-in your bench press form.

 Overhead Triceps Extensions

Stand with your feet hip-distance apart.Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your headl,straighten your arms to lift the dumbbell into the air and then slowly bend the arms to lowerl,this counts as one rep.

Triceps kick back

Rest one knee on the bottom of the bench and one hand at the top,grasp the dumbbell and bring the arm up, so the elbow Is bent and the weight is level with your chest,begin to extend the arm backwards until you can go no further, while keeping a slight bend in the elbow,bring the arm back in towards the chest, then repeat.

 Ezy Bar Skull crushers

Lying on a flat bench with feet planted securely on the ground, extend arms above your face  and hold the ezy bar in a narrow grip,keep your elbows in position and arms stable, lower the bar until it reaches your forehead or just past your hairline. Hinge only from the elbow, not the shoulder,focus on your elbows, engage your triceps and extend the bar back to the starting position.

Dips with Chains

At the weakest part of the lift – at the bottom – there is more of the chains on the ground and the total weight is lighter. As you drive to lockout, the chains deload off the floor and jump on, increasing the total load; this is the essence of accommodating resistance. And depending on how you hook up the chains, the deload is more or less significant.
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