#top ez curl bar exercises

[gymft1]

Triceps exercises with a bar or (AZ Bar)

Do you have a desire to build and amplify your triceps muscles in the gym? You need to include triceps exercises with the bar or (AZ-bar) in your training schedule The question here is why are triceps exercises with a barbell or (AZ-Bar) considered one of the most important and best training plans for amplifying the triceps muscles? These exercises are considered complex exercises that target the triceps muscles from all areas. Since the triceps muscles require many exercises and contribute to many movements, they will need more than one exercise to build and strengthen them from all aspects. The triceps exercises with the bar or (EZ Bar) This will work to amplify and build your triceps muscles the way you desire. It will also give you greater physical fitness and strength In this video, we provide you with more triceps exercises with the bar or (AZ Bar). If you want to diversify your training program, you are in the right place. I will leave you in the description some links to different bicep exercises and some other exercises for the rest of the body

[cssiel]

personal favourite arm exercises

the real bitch of this is that i don't even especially like training arms anymore. i have slowly been tapering down to like 4 sets per week for tris/bis & i may just go down to 1-2 sets per week at some point because i don't want really big arms.

anyways onto the main point:

single arm tricep extension

probably my fave finisher tricep exercise since you can use the other arm to pull the cable down to full ROM and then milk the negative to total muscular failure.

you can also step further/closer to the machine to change the moment angle which changes the point of most resistance in the movement. for e.g., starting a few paces away, go to failure, then step forward one, go to failure, step forward again until you're directly infront of the machine, go to failure, then use the other arm to pull the cable down and hold the negative until you basically have nothing left. one set done. at this point your arm should be totally fucked, good luck getting >1 set out of this.

cable bicep curl

consistent resistance throughout the motion, no fucking around with putting db's on your lap etc. fast + easy to change weights on the plates for supersets.

ez bar cheat curl

more of a mental thing, feels kind of badass in an 80s way to throw around free weights, you can really milk this one to failure by cheating on the last reps - science bros of the world lose their minds over cheat reps and for the most part i agree, but swinging the weight on this and controlling the negative helps you get the most out of the set.

overhead v-bar tricep extension

skip the rope, that handle is just plain bad at higher weights, it moves around to much - the metal v-bar is perfect for overhead. at full extension with this exercise there's no resistance, so you can hold it at the top and do some paused reps to drag out time under tension.

[healthyfitlifestyle09]

Build bigger biceps workout routine

Effective workout routine to help you build bigger biceps. This routine combines traditional exercises with some unconventional variations to challenge your muscles in new ways and promote growth. Remember to warm up before starting any workout and consult a fitness professional if you have any underlying health concerns.

1. Reverse Grip Chin-Ups:

4 sets of 8-10 reps

Use an underhand (supinated) grip on the pull-up bar.

Focus on squeezing your biceps as you pull yourself up.

2. Concentration Curls with Slow Negatives:

3 sets of 10-12 reps per arm

Sit on a bench and fully extend your arm with a dumbbell in hand.

Curl the weight up with one arm while keeping your elbow against your thigh.

Lower the weight very slowly (3-4 seconds) on the negative portion of the rep.

3. Zottman Curls:

3 sets of 10-12 reps per arm

Start with a regular dumbbell curl and a supinated grip.

At the top of the curl, rotate your wrist to a pronated (palms-down) position.

Lower the weight in the pronated position, then rotate it back to supinated at the bottom.

4. Hammer Curl 21s:

3 sets of 21 reps

Perform 7 reps of half curls (from the bottom to halfway up).

Follow with 7 reps of half curls (from halfway up to the top).

Finish with 7 full-range hammer curls.

5. Resistance Band Spider Curls:

3 sets of 15-20 reps

Attach a resistance band to a fixed point and loop it around your upper arms.

Perform curls while keeping your upper arms parallel to the ground. The band provides constant tension.

6. Eccentric Isometric Bicep Holds:

3 sets of 3 reps per arm

Use a heavier dumbbell than you'd typically curl.

Curl the weight with one arm, then slowly lower it (3-4 seconds) while resisting the descent with maximum effort.

7. Towel Hammer Curls (Finisher):

2 sets to failure

Wrap a towel around the barbell or EZ-bar and perform hammer curls.

Go to failure on each set, focusing on the pump and contraction.

8. Active Rest:

Instead of resting completely between sets, do 1-2 minutes of jumping jacks or jump rope to keep your heart rate up and maximize calorie burn.

9. Flex and Stretch:

After your workout, take a few minutes to flex and stretch your biceps. This can help improve blood flow and muscle recovery.

Remember to progressively increase the weight and intensity of your workouts as you get stronger. Additionally, ensure you're following a balanced diet with enough protein to support muscle growth, and prioritize proper rest and recovery for optimal results. This unique bicep workout routine should challenge your muscles in new ways and help you achieve those bigger biceps you desire.

Read more workout information :

[kemetic-dreams]

How can I build big arms lifting weights?

IT'S ARM DAY EVERY DAY BOYE!

Fuck yeah dude, time to make dem GUNZ GROW, I don't care what dem experts say, TRAIN YOUR FREAKING ARMS, regularly, often, it's AWESOME, and it will above all other muscle groups, make you FEEL GOOD.

Abs only make you feel good when you just wake up, during the day, I don't care how lean you are, you don't always feel lean.

Leg and Back definition and size are pretty awesome too, but it's more like a badge of honor.

But ARMS dude?

Pumping your arms and hitting that side triceps is FULFILLING, that little flex after training arms just to check dem biceps, that's GLORY SON, no wonder Arnold was talking that crazy talk about having orgasms in the gym, it's really freaking GOOD to have a pump in your arms.

So let's take a look at how to train them arms for MAXIMUM HYPERTROPHY.

General considerations.

When it comes to building a BIGASS ARMS the key is the pump, which is bringing blood to the region to make everything there grow, and the mind-muscle connection which is your ability to actively feel the muscle contracting.

To optimally do that, you should reserve 1 ENTIRE WORKOUT just to train your biceps and triceps together.

If you're already properly building your BACK & CHEST you're already properly overloading your arms, so this workout is exclusively directed toward learning to feel the muscle and get a pump.

You have gotta be able to contract both of them, anytime you want, and every time you go to the gym, you need to be able to get a pump, I know LOTS of dudes, that don't know what that is, that mistake the pump with DOMS, and are always walking around flat as hell.

Volume considerations

Volume for arms is pretty straight-up when it comes to frequency, ALWAYS get a little pump before doing other upper body exercises, it will ensure the longevity of your elbows, and believe me, you don't want elbow pain in your life, IT SUCKS HARD.

Other than that, you're already getting CRAZY volume training your upper body properly, so just add 1 workout on top of it, but the thing about arms is, it doesn't require much to keep it but to make the MOST POSSIBLE GAINZ it requires A LOT OF EMPHASIS:

To keep your arm gainz requires: 0-6 working sets a week.

Getting decent arm gainz requires: 7-12 working sets a week.

To get OPTIMAL arm gainz requires: 13-25 working sets a week.

To go FULL BEAST MODE and have horseshoe triceps and biceps vein without a pump 25+ working sets a week.

Keep in mind to split these working sets evenly between the biceps and triceps, let's say you're doing 12 working sets, make sure that 6 of them target the biceps, and 6 of them target the triceps.

Arm exercise sequencing.

When it comes to arm training I use the following sequence:

Activation sets

Finisher sets

Arm training is the simplest of all, it's 100% just GRIND, you need to put in a shitton of reps and that's it, no need to pick crazy heavyweights, no need to do 30 different exercises, you only need to find the exercises you like, that you REALLY can feel the target muscle contracting and work on building volume with those.

Activation Sets

Activation sets are designed to pump blood into the muscles that will then get SMASHED in the workout, their main focus is keeping your body primed to work, reducing the risk of injury, and extending your longevity.

When it comes to arm training it's just a matter of getting that pump with great form and minimum strain.

Focus:

Prevent Injury, and pump blood.

Exercise suggestions:

Cable pushdowns, concentration curls, EZ bar curls.

Rep range: 10-15

RPE: 4-5

Primary Progressive Overload Strategies:

Increase reps.

Increase sets.

Increase time-under-tension

Reduce rest.

Reduce overall time.

Finisher sets

Finisher sets often go to failure and/or beyond, THEY ARE ESSENTIAL FOR BIG ARMS, no way around it, you gotta feel it burn, SEE THE PUMP, the idea is by the end of your workout you should EMPTY THE GAS TANK, take every single last drop of glycogen within the muscle OUT, they often include SPECIAL METABOLITE TECHNIQUES like partial reps, supersets, paused reps, rest pauses, and dropsets, they can be used in every single part of your training, but for the arm, I consider them especially valuable in order to create roundness and achieve a great arm pump.

This is the time to unleash the MEATHEAD inside you, pick a machine or exercise and GO NUTS, really make sure you're feeling your arms BURNING.

I strongly recommend using CIRCUITS in this phase of the workout, pick 2-3 exercises and do crazy supersets.

Focus:

Going to failure and BEYOND.

Exercise suggestions:

Barbell Curls, Dumbbell Curls, EZ Bar Curls, Preacher Curls, Triceps pushdowns, triceps kickbacks, machine triceps extensions, rope pushdowns.

Rep range: AMRAP

RPE: 10+

Primary Progressive Overload Strategies:

Increase reps.

Increase sets.

Increase time-under-tension

Reduce rest.

Reduce overall time.

Overloading Sets

Arms don't require direct overloading sets, for instance, heavy-ass skullcrushers and strict barbell curls are COOL AS FUCK, but they're not at all required to build your arms if you're already doing rows, bench, OHP, Pullups.

Stretch under-load sets

There are stretching components to using FULL ROM on arm movements, but I don't think it classifies as a stretch under-load set like a Jefferson Curl would be.

Exercise selection.

A brief Tier list of my favorite exercises for the muscle group.

Tier S - Exercises that beginners, intermediate and advanced lifters SHOULD be doing to maximize hypertrophy.

Barbell Curl

Cable Triceps Pushdown

EZ Bar Curl

Rope Pushdown

Alternating Dumbbell Curl

Tier A - Exercises that beginners, intermediate and advanced lifters COULD be doing to maximize hypertrophy.

Dumbbell Twist Curl

Triceps Kickbacks

Cable EZ Bar Curl

Triceps Overhead Extension

Hammer Curl

Machine Triceps Extension

Machine Triceps Pushdown

Tier B - Exercises that beginners don't need to do, but intermediate and advanced lifters can incorporate in their workouts.

Close-grip Bench Press.

Incline Dumbbell Curl

Machine Preacher Curl

Assisted Dip

Barbell Skullcrusher

Cable Overhead Triceps Extension

Dumbbell Skullcrusher

Overhead Triceps Extension

Tier C - Exercises that are NICHE and designed for a specific goal.

Pin Presses

Close grip pin press.

Cable Single Arm Pushdown

Inverted Skullcrusher

Rope Overhead Triceps Extension

JM Press

Spotto Press

Seated Barbell Overhead Triceps Extension

[thexptcom]

Building Stronger Arms: Essential Gym Equipment for Effective Workouts

When it comes to achieving a well-rounded and muscular physique, strong arms are often at the top of the list. Whether you’re aiming to increase your strength, enhance your appearance, or boost your athletic performance, working on your arms is essential. At TheXPT.com, we understand the importance of effective arm workouts and the role that the right gym equipment plays in achieving your fitness goals. In this article, we'll explore the best gym equipment for arm exercises, how to use them correctly, and tips to maximize your gains.

#### Why Focus on Arm Workouts?

Arms are not just for show—they’re crucial for functional strength. Strong arms can improve your performance in other exercises, sports, and daily activities. Whether you're lifting heavy objects, playing sports, or even performing household chores, your arm muscles are heavily involved. Additionally, well-developed biceps and triceps contribute to a balanced and aesthetically pleasing upper body.

#### Essential Gym Equipment for Arm Workouts

**1. Dumbbells**

Dumbbells are a staple in any gym and for a good reason. They offer versatility and allow for a wide range of motion, making them ideal for targeting different parts of the arm muscles. With dumbbells, you can perform exercises like bicep curls, tricep extensions, and hammer curls. The key is to start with a weight that you can handle comfortably and gradually increase the load as your strength improves.

**2. Barbells**

Barbells are excellent for building mass and strength in your arms. They enable you to lift heavier weights than dumbbells, which is crucial for progressive overload—a key principle in muscle growth. Exercises like barbell curls and close-grip bench presses effectively target your biceps and triceps, respectively. Ensure that your form is correct to avoid injury and get the most out of your workout.

**3. Cable Machines**

Cable machines are fantastic for adding variety to your arm workouts. They provide constant tension throughout the entire range of motion, which can help stimulate muscle growth more effectively than free weights alone. For instance, tricep pushdowns and cable curls are great exercises that can be done using a cable machine. Adjust the pulleys to different heights to target different angles of the muscles.

**4. Resistance Bands**

Resistance bands are often underestimated but are highly effective for arm workouts. They’re portable, easy to use, and provide variable resistance depending on the band’s tension. Exercises like bicep curls, tricep kickbacks, and band pull-aparts can be performed anywhere, making them an excellent option for both gym and home workouts. Incorporating resistance bands into your routine can also help improve your muscle endurance and stability.

**5. EZ Curl Bars**

The EZ curl bar is designed to reduce strain on your wrists and elbows during bicep and tricep exercises. The curved grip positions your hands in a more natural angle, which can help prevent injury and allow for a more comfortable workout. Use the EZ curl bar for bicep curls and skull crushers to target your arm muscles effectively while minimizing joint stress.

**6. Tricep Dips Station**

The tricep dips station is another essential piece of gym equipment for building strong arms. Dips primarily target the triceps but also engage the shoulders and chest muscles. For a more challenging workout, add weight using a dip belt or perform dips on parallel bars. Ensure you maintain proper form to avoid injury and focus on controlled movements.

#### Maximizing Your Arm Workouts

**1. Focus on Form**

Proper form is crucial for preventing injuries and ensuring that you’re targeting the right muscles. Avoid using momentum to lift the weights; instead, focus on slow, controlled movements. Engage your core and keep your back straight during exercises to maintain stability.

**2. Progressive Overload**

To build muscle, you need to gradually increase the resistance you’re working against. This can be done by increasing the weight, the number of sets and reps, or the intensity of your workouts. Keep track of your progress and aim to challenge yourself with each session.

**3. Incorporate Variety**

Your muscles can adapt to repetitive exercises, which may lead to plateaus in your progress. To avoid this, incorporate a variety of exercises and equipment into your routine. This will keep your workouts challenging and ensure that all parts of your arm muscles are being worked effectively.

**4. Don’t Forget Recovery**

Recovery is just as important as the workout itself. Ensure you’re getting enough rest between sessions, staying hydrated, and fueling your body with the right nutrients. Incorporating stretching and foam rolling can also help improve flexibility and reduce muscle soreness.

#### Conclusion

Strong, well-defined arms are within your reach with the right approach and equipment. By incorporating dumbbells, barbells, cable machines, resistance bands, EZ curl bars, and tricep dips stations into your routine, you’ll be on your way to achieving your fitness goals. Remember, consistency is key—stay committed to your workouts, and don’t be afraid to challenge yourself. At TheXPT.com, we’re here to support you every step of the way on your fitness journey.

[atozbodyfitness]

10 Bicep Exercises to Maximize Arm Growth for Busy Business Owner Dads Over 30

Being a busy business owner and a dad over 30 comes with its own set of challenges. Finding time for fitness often takes a backseat to professional and family responsibilities. But building strong, impressive biceps doesn’t have to be time-consuming. In this article, we’ll introduce you to 10 bicep exercises specifically designed for busy business owner dads like you. These exercises are efficient and effective, ensuring you can maximize arm growth without spending hours in the gym. Whether you have a few minutes at home or a short break at the office, these workouts will fit seamlessly into your hectic schedule. Get ready to achieve the strong, defined arms you’ve always wanted!

<center><h2>What Exercise Grows Biceps the Most?</h2></center>

When it comes to growing biceps, the best exercise is the bicep curl. Bicep curls target the muscles directly and help you build muscle effectively. Whether you're using dumbbells or a barbell, this exercise is essential for anyone looking to grow their biceps.

Bicep curls are easy to perform and can be done anywhere, whether you're at the gym, at home, or even in your office during a break. Here's how to do a proper bicep curl:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing forward.

Curl the Weights: Slowly lift the dumbbells towards your shoulders by bending your elbows. Keep your upper arms stationary and focus on using your biceps to lift the weights.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Bicep curls are versatile and can be modified to add variety to your workout. Here are a few variations to keep things interesting:

Hammer Curls: Hold the dumbbells with your palms facing each other. This variation works the brachialis muscle in addition to the biceps.

Concentration Curls: Sit on a bench with your legs spread. Curl one dumbbell at a time while bracing your elbow against your inner thigh. This focuses the work on your biceps.

Preacher Curls: Use a preacher bench to stabilize your arms and isolate the biceps even more.

EZ Bar Curls: Use an EZ curl bar to reduce the strain on your wrists while still effectively targeting your biceps.

Incorporating these variations into your routine will help ensure that your muscles are constantly challenged, leading to better growth and development.

For best results, aim to perform bicep curls 2-3 times a week, with at least 48 hours of rest between sessions to allow your muscles to recover and grow. Remember to use a weight that is challenging but allows you to maintain good form throughout the exercise. Over time, gradually increase the weight to continue building strength and muscle.

<center><h2>What is the King of All Bicep Exercises?</h2></center>

The king of all bicep exercises is the preacher curl. This exercise is highly effective for isolating the biceps and ensuring maximum muscle activation. It focuses solely on the bicep muscles without the assistance of other muscle groups, making it a go-to exercise for anyone looking to build impressive biceps.

Why the Preacher Curl is the Best

The preacher curl is performed on a preacher bench, which supports your upper arms and allows you to perform curls with strict form. This isolation makes the exercise incredibly effective for targeting the biceps brachii, particularly the lower portion of the muscle. Here's why the preacher curl stands out:

Isolation of the Biceps: The preacher bench prevents your upper arms from moving, ensuring that your biceps do all the work. This isolation leads to better muscle engagement and growth.

Controlled Movement: The bench provides support, allowing for controlled movement and reducing the risk of using momentum or cheating.

Improved Range of Motion: The angled position of the preacher bench increases the range of motion, stretching the biceps more at the bottom of the movement and contracting them fully at the top.

How to Perform Preacher Curls

To get the most out of preacher curls, it's essential to perform them with proper form:

Set Up the Bench: Adjust the preacher bench so your upper arms rest comfortably on the pad.

Hold the Weight: Grab an EZ curl bar or dumbbells with an underhand grip, keeping your hands shoulder-width apart.

Starting Position: Extend your arms fully, allowing the weights to hang down. This is your starting position.

Curl the Weight: Slowly lift the bar or dumbbells towards your shoulders, focusing on using your biceps. Keep your upper arms stationary and avoid lifting your elbows off the pad.

Squeeze at the Top: When the weights reach your shoulders, squeeze your biceps for a second to maximize muscle contraction.

Lower Slowly: Slowly lower the weights back to the starting position, fully extending your arms and maintaining control throughout the movement.

Tips for Effective Preacher Curls

Use the Right Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the set. Avoid using weights that are too heavy, as this can lead to poor form and potential injury.

Slow and Controlled Movements: Focus on performing each rep slowly and with control. This ensures that your biceps are fully engaged and helps prevent injury.

Mind-Muscle Connection: Concentrate on the contraction of your biceps during each rep. This mind-muscle connection can enhance muscle activation and growth.

Variety: Incorporate different grips and equipment, such as using a straight bar, an EZ curl bar, or dumbbells, to keep your workouts varied and prevent plateaus.

Benefits of Preacher Curls

Enhanced Muscle Growth: The isolation and controlled movement of preacher curls lead to greater muscle activation and growth.

Improved Strength: Regularly performing preacher curls can increase your bicep strength, benefiting other upper body exercises.

Better Definition: The exercise targets the lower portion of the biceps, helping to develop a more defined and aesthetically pleasing arm.

Incorporating preacher curls into your bicep routine can lead to significant improvements in size and strength. For best results, combine preacher curls with other bicep exercises like hammer curls, bicep curls, and chin-ups. This well-rounded approach ensures comprehensive muscle development.

<center><h2>What Exercise Hits All 3 Bicep Heads?</h2></center>

To target all three bicep heads, try the hammer curl. This exercise is fantastic for hitting the long head, short head, and brachialis muscle. Incorporating hammer curls into your routine can lead to better overall bicep development.

Hammer curls are a variation of the traditional bicep curl, but with a slight twist in the grip that makes a significant difference in muscle activation. Here's how to perform hammer curls correctly:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing your torso (neutral grip).

Curl the Weights: Slowly lift the dumbbells towards your shoulders while keeping your palms facing each other throughout the movement.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position with control.

The hammer curl's neutral grip position places more emphasis on the brachialis muscle, which lies underneath the biceps brachii. By developing the brachialis, you can achieve greater overall arm thickness and definition. Additionally, the hammer curl effectively targets both the long and short heads of the biceps, providing a comprehensive workout for your entire upper arm.

Incorporating hammer curls into your bicep workout routine offers several benefits:

Balanced Development: By targeting all three bicep heads, hammer curls help create balanced muscle growth and improve the overall appearance of your arms.

Increased Strength: Strengthening the brachialis can enhance your performance in other upper body exercises, such as pull-ups and rows.

Reduced Wrist Strain: The neutral grip position used in hammer curls reduces strain on the wrists compared to traditional curls, making them a suitable option for individuals with wrist issues.

For optimal results, aim to perform hammer curls 2-3 times a week as part of your bicep training routine. Here are a few variations and tips to keep your workouts effective and engaging:

Cross-Body Hammer Curls: Instead of curling the dumbbells straight up, bring them across your body towards the opposite shoulder. This variation provides a unique angle of resistance and further engages the brachialis.

Alternating Hammer Curls: Curl one dumbbell at a time, alternating between your left and right arms. This allows you to focus on each arm individually and correct any strength imbalances.

Incline Hammer Curls: Perform the exercise while seated on an incline bench. This changes the angle of the movement and places greater emphasis on the lower portion of the biceps.

Remember to use a weight that is challenging yet allows you to maintain proper form throughout each set. As you progress, gradually increase the weight or the number of reps and sets to continue stimulating muscle growth.

Pairing hammer curls with other bicep exercises, such as traditional curls and chin-ups, can create a well-rounded arm workout that maximizes your gains. Don't forget to include a warm-up and cool-down routine to prevent injury and promote recovery.

<center><h2>What is a Good Bicep Routine for Growing Big Biceps?</h2></center>

A solid bicep routine includes a mix of different exercises that target all areas of the biceps for comprehensive growth and strength. Here’s a simple yet effective routine you can follow:

Bicep Curls: 3 sets of 12 reps

Bicep curls are a staple exercise for building bicep strength and size. This exercise specifically targets the biceps brachii, the main muscle in your upper arm. To perform bicep curls:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing forward.

Curl the Weights: Slowly lift the dumbbells towards your shoulders, focusing on using your biceps.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Hammer Curls: 3 sets of 12 reps

Hammer curls are excellent for targeting the brachialis, a muscle that lies beneath the biceps brachii, and the brachioradialis in your forearm. To perform hammer curls:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing your torso (neutral grip).

Curl the Weights: Lift the dumbbells towards your shoulders while keeping your palms facing each other.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Chin-Ups: 3 sets to failure

Chin-ups are a powerful compound movement that engages your biceps, back, and shoulders. They are highly effective for building overall upper body strength. To perform chin-ups:

Grip the Bar: Grab the pull-up bar with an underhand grip (palms facing you), hands shoulder-width apart.

Hang with Straight Arms: Start from a dead hang position with your arms fully extended.

Pull Up: Engage your biceps and back muscles to lift your chest towards the bar, keeping your elbows close to your body.

Chin Over the Bar: Aim to get your chin above the bar.

Lower Slowly: Slowly lower yourself back to the starting position with control.

Preacher Curls: 3 sets of 12 reps

Preacher curls are great for isolating the biceps and minimizing the involvement of other muscles. This exercise helps develop the lower part of the biceps. To perform preacher curls:

Set Up the Bench: Adjust the preacher bench so your upper arms rest comfortably on the pad.

Hold the Weight: Grab an EZ curl bar with an underhand grip, hands shoulder-width apart.

Curl the Weight: Slowly lift the bar towards your shoulders, focusing on using your biceps.

Squeeze at the Top: When the bar reaches your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the bar back to the starting position.

Additional Tips for Success

Warm-Up: Always start with a warm-up to prepare your muscles and reduce the risk of injury. This could include light cardio and dynamic stretching.

Proper Form: Focus on maintaining proper form throughout each exercise to maximize effectiveness and prevent injury. Avoid using momentum to lift the weights.

Progressive Overload: Gradually increase the weight or the number of reps and sets over time to continue challenging your muscles and promoting growth.

Rest and Recovery: Allow at least 48 hours of rest between bicep workouts to give your muscles time to recover and grow. Adequate sleep and proper nutrition are also crucial for recovery.

Balanced Diet: Pair your workouts with a balanced diet rich in protein, healthy fats, and carbohydrates to support muscle growth. Staying hydrated is also essential.

Conclusion

Incorporating these effective exercises into your routine will help you build strong, impressive biceps. Remember, consistency is key. By following a well-rounded bicep workout plan that includes preacher curls, hammer curls, chin-ups, and other essential exercises, you can achieve significant muscle growth and definition. Always focus on proper form, progressive overload, and adequate rest to maximize your results. Pair your workouts with a balanced diet rich in protein and essential nutrients to support muscle recovery and growth. With dedication and the right approach, you'll be on your way to achieving your fitness goals and sporting bigger, stronger biceps. Thank you for reading, and good luck on your fitness journey!

If you want my free virtual guide to show you techniques on how to build big biceps then click on the link below!

It’s a free video on how you can start finally seeing the results you want. No strings attached.

Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.

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Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which is why consulting your physician would be recommended.

Action – Consistency – Results

[muzziiros]

Ultimate Guide to Mass Building Arm Exercises: Sculpt Your Biceps and Triceps

Achieving impressive, well-defined arms is a goal for many fitness enthusiasts. If you're looking to build mass and sculpt your biceps and triceps, incorporating the right mass building arm exercises into your workout routine is essential. This guide will help you understand the best exercises, techniques, and tips to maximize your arm growth.

Why Focus on Arm Mass Building?

Focusing on arm mass building not only enhances your appearance but also improves your overall upper body strength. Strong arms contribute to better performance in various sports and daily activities, making them a crucial component of a balanced fitness regimen.

Top Mass Building Arm Exercises

Here are some of the most effective exercises to help you build massive arms:

1. Barbell Bicep Curls

Barbell bicep curls are a classic exercise for targeting the biceps. Using a barbell allows you to lift heavier weights, promoting greater muscle growth.

How to Perform: Stand with your feet shoulder-width apart, holding the barbell with an underhand grip. Curl the barbell up towards your chest, keeping your elbows close to your sides. Lower the barbell back down slowly.

Tip: Focus on the contraction at the top of the movement for maximum effectiveness.

2. Tricep Dips

Tricep dips are a compound exercise that targets the triceps, shoulders, and chest.

How to Perform: Use parallel bars or a bench. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push back up to the starting position.

Tip: Keep your body upright to emphasize the triceps more effectively.

3. Hammer Curls

Hammer curls work the brachialis muscle, which lies underneath the biceps, contributing to overall arm thickness.

How to Perform: Hold a pair of dumbbells at your sides with a neutral grip (palms facing each other). Curl the weights up, keeping your elbows stationary.

Tip: Squeeze the muscles at the top of the curl to maximize the contraction.

4. Skull Crushers

Skull crushers are excellent for isolating the triceps and promoting muscle growth.

How to Perform: Lie on a bench with a barbell or EZ curl bar. Extend your arms straight up, then lower the weight towards your forehead by bending your elbows. Push the weight back up to the starting position.

Tip: Keep your elbows steady and avoid using your shoulders to lift the weight.

5. Concentration Curls

Concentration curls isolate the biceps, ensuring that they are the primary muscle worked during the exercise.

How to Perform: Sit on a bench and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh. Curl the weight up towards your shoulder, then lower it back down slowly.

Tip: Focus on maintaining a slow and controlled movement for better muscle engagement.

Tips for Maximizing Arm Muscle Growth

Progressive Overload: Gradually increase the weight you lift to continuously challenge your muscles.

Proper Form: Ensure you perform each exercise with correct form to prevent injuries and maximize effectiveness.

Rest and Recovery: Allow your muscles time to recover by incorporating rest days into your routine.

Nutrition: Consume a balanced diet rich in protein to support muscle repair and growth.

Consistency: Stick to your workout routine and be patient. Building muscle takes time and dedication.

Incorporating these mass building arm exercises into your workout routine can lead to significant gains in arm size and strength. Remember to focus on form, gradually increase weights, and allow for adequate recovery. With dedication and the right approach, you'll be on your way to achieving impressive, well-defined arms.

By consistently applying these tips and exercises, you'll not only enhance your arm muscles but also boost your overall fitness and strength. Start incorporating these techniques today and witness the transformation in your arm size and definition.

[healthcareblog000]

Vidyut Jamwal Body Workout Schedule At Home Or Gym & Diet Plan

Vidyut Jamwal Workout - Vidyut Jammwal is one of the finest actors in the Bollywood industry. There are very few actors in Bollywood who are popular among the youth for both body and amazing acting and there is no doubt that Vidyut Jammwal is one of them. His body attracts and inspires many youngsters. There are many people who want to build their body like Vidyut Jammwal. If you are also one of those people who want to make your body attractive like Vidyut Jammwal, then from here you will definitely get all the tips and tricks to make such a body. Here I am not going to tell you any of my tips and tricks, but I will tell you the personal workout and diet schedule of Vidyut Jamwal. If you too follow this amazing schedule then you can definitely achieve body fitness like Vidyut Jammwal. Before the workout and diet schedule, you must be aware of the current body measurements of Vidyut Jammwal. Vidyut Jamwal Body Measurements - Vidyut Jamwal Height 5’11” (180 cm) Vidyut Jamwal Weight 154-158 lbs (72-78 kg) Vidyut Jamwal Chest 42”-45” Biceps 15.5”-16” Waist 32” These are the common Physical Measurements of the Vidyut Jamwal. He keeps changing his body measurements according to the upcoming projects. But these are the common measurements of Vidyut.   Some Interesting FAQ Question - Does Vidyut Jammwal smoke or Drink Alcohol? Answer - No Question - Does Vidyut Jamwal is Vegetarian? Answer - Were, is not now  

Vidyut Jamwal Workout

First, discuss the Gym workout plan that he follows. He only trains his body only 4 days a week. Monday- Vidyut Jamwal Back and Biceps Workout - Cable row - T-bar row - EZ-bar curls - Hammer curls - Reverse barbell curls - Chin-ups & Pull-Ups - Pushups & Its Types (He Generally Does Advanced Level Push Ups) Tuesday- Vidyut Jamwal Chest, and Triceps Workout - Barbell bench press - Dumbell Flies - Incline bench press - Rope push-downs - Cable flies - Skull crushers - Triceps Extensions - Triceps kickbacks Wednesday- Vidyut Jamwal Legs Workout - 20 minutes Run on the treadmill - Dumbbell lunges - Dumbbell reverse lunges - Stiff leg deadlifts - Barbell Squats - Hurdle Jumping - Leg Balancing Workouts Thursday- Vidyut Jamwal Shoulders Workout He loves to train the shoulder muscles, which is why on the 4th day he only trains the shoulder muscles. In shoulder workout he generally does - Shrugs - Dumbbell side lateral raise - Dumbbell front lateral raise - Seated dumbbell press - Upright row

This is Vidyut Jammwal's GYM workout schedule, there are many websites and Youtube channels which also mentioned sets and repetitions. But that data is not real. He keeps changing his sets and repetitions according to the upcoming goals. With gym workout, he also does Martial Arts and some hardcore exercises. So let discuss about those extra exercises. 1. Push-Ups In a Recent Interview, he reveals that he once did 460 - 500 push-ups in one Set and his next target is to do 700 push-ups in one set. From this, you can easily examine his strength and hard work. He does types of push ups in workout schedule. With this, there are many advanced level push-ups that he generally performs.  

  2. Handstand Push-Ups In his free time, he loves to do handstand or handstand push-ups workout. He also tweeted handstand workout in a funny way. https://twitter.com/i/status/854171306987737090   3. Martial Arts And the last one is Martial Arts. One practice that is hidden in the workout list is martial arts. He likes to do martial arts most. Due to this hard work, he is able to perform terrific stunts on-screen. Due to his amazing Martial Arts practice, He came in the top six martial artists across the world and he is the only Indian to have featured in the prestigious list curated by Looper. https://twitter.com/VidyutJammwal/status/856044851464253440   It is not an easy thing to follow up their workout schedule, but with regular practice it can be possible. In the end, I can say to you that his workout schedule is totally worth it. This workout schedule is also very impressive for me.   Vidyut Jamwal Diet Schedule He keeps changing his meal from time to time. Telling all diets is not possible. I will tell you the core diet schedule of the Vidyut Jamwal. He takes 6 meals in a day. Before Gym A bowl of muesli After Gym A protein shake (He Mostly Consume Protein In the form of Shakes) At breakfast Idlis And Other South India Food At lunch Dal, veggies, and roti (Or Any Regular Food) At evening snack 1 plate upma or juices, At dinner Roti and veggies The main thing that surprised me is that he is not very disciplined towards his diet like John Abraham is. In my opinion, this diet plan is the normal diet of a bodybuilder. Instead, I would advise you to follow the diet plan of Hrithik Roshan and John Abraham.

    Vidyut Jamwal Personal Tips & Tricks - Follow Diet and Workout Schedule in the Proper Way - Try to do Your Best on Every Workout Day. - For Good Results, also focus on the Bodyweight Workouts - Try to add Mediation, Yoga, Martial Arts, Bodyweight exercises slowly in your workout schedule. - Try to be Happy and Motivated   Final Words With his workout plan his body is also amazing. If you want to make your body like Vidyut Janwal then you also need to do work like him. His body is not a result of 1-2 years of hard work. He has been exercising for 10–12 years and this time is too big for any goal. If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin. Read the full article

[mensbodybuildingtips]

Strength Blast: 3 Week Training Blueprint

We've all struck plateaus at one time or an additional. It's exactly what we made with them that matters. If we simply wish it passes, it could at some point, however we'll be waiting a very long time for it to happen.

But one point is for certain: Hardly anybody ever hit a plateau during a mass-training cycle.

The problem with plateaus isn't really that we have ceased to improve or cannot enhance in future. The issue with plateaus is, our strength has actually hit a grinding halt. The most logical method to avoid or mitigate an arrest in stamina is to push ourselves simply off center enough time for the body to change.

It doesn't take long to do this. We recommend three short, intense weeks of mostly all substance training - with weight capability on course with the one-rep optimum concept. Operating under the 1RM theory doesn't suggest you'll be doing solitary lifts, like an Olympic lifter, yet that you'll be basing the weight you use in all time on the 1RM, family member to the number of reps you have actually scheduled yourself to do in an offered exercise.

So, as an example, if you bench press 250 pounds for one representative, your 50% of 1RM is 125 extra pounds. Easy? It gets a little tougher as you include representatives - if just due to the fact that you exist to educate, not be a mathematician.

Say you want to stay on target with the loved one of your 1RM for 5 repetitions, you'll intend to raise at roughly the 85th percentile. If you wished to do 10 repetitions, based on your 1RM, you would certainly decrease the weight to ensure that you would be lifting approximately 70 to 75 percent of the weight you utilize for a solitary associate (250). That would imply you 'd be lifting regarding 187 pounds, or 75 percent.

It's crucial to understand the math prior to you enter the fitness center, to ensure that you have weights drawn up for you and you could fluidly relocate with a workout.

CALCULATING 1RM AT ANY ASSOCIATE NUMBER

Multiply the coefficient number by your 1RM (based upon the equivalent rep number) and also you'll find your magic number for any type of set:

Reps Coefficient

1 1.00

2 .943

3 .906

4 .881

5 .856

6 .831

7 .807

8 .786

9 .765

10 .744

11 .723

12 .703

13 .688

14 .675

15 .662

Here's an instance for you: Claim a regular for squats asks for you to do 2 collections of 8 associates, followed by 2 collections of 10 reps. You wish to know exactly what an excellent tough collection of 8 as well as 10 associates would be (aside from the evident trouble of a higher rep variety while still maintaining a hefty weight).

You know your existing 1RM in the squat is 385 pounds. What weight would certainly you use for every of the two sets?

The response is, for the set of 8 representatives, you 'd multiply 385 x. 786 = 302.61. Assemble or to a sensibly close weight. For the set of 10 representatives adhering to those two collections, you 'd reduce the weight to 286.44 (or possibly 285).

Use this technique to determine just what weights you would certainly be utilizing in the following exercise and log this totally throughout the 3 weeks. Your strength should expand in numbers.

WEEK ONE

Monday - Back and Biceps

Pullups 3 x failure

Deadlifts 1 x 10, 1 x 5, 2 x 4

EZ Bar curls 2 x 6

( Consist of HIIT Cardio: 30 2nd sprint intervals/ 45 seconds remainder x 8 collections)

Wedneday -

Chest, Shoulder and Triceps

Dips (heavy - coming down set) 1 x 5, 1 x 8, 1 x 12

Incline Barbell 3 x 6

Bench Press (flat) 3×6

Military Press 3×5

( Consist of HIIT Cardio: 30 second sprint intervals/ 45 seconds rest x 8 sets)

Friday - Legs and Abdominals

Squats 1 x 10, 1 x 5 + 3 x 6 (first set 70% of 1RM/ second collection 90% of 1RM/ 3 sets of 80% 1RM)

Calf raises 5 x 10

Hamstring curls 2 x 6

Weighted situps 2 x 10 heavy

WEEK TWO

Monday - Back and Biceps

Lat pulldowns (2 front/ 2 back) 4 x 6

T-bar Rows 2 x 6

Rack deadlifts 2 x 4

Preacher Curls 2 x 8

( Consist of HIIT Cardio: 30 2nd sprint periods/ 45 seconds rest x 8 collections)

Wednesday -

Chest, Shoulder and Triceps

Bench press 3×6

Decline Dumbbell press 3×6

Military press (dumbbells) 3×6

Rope pushdowns + Kickbacks (SUPERSET) 3 x 6 (x2)

( Consist of HIIT Cardio: 60 2nd sprint intervals/ 90 secs remainder x 5 sets)

Friday - Legs and Abdominals

Hack squats 1 x 10, 1 x 5, 2 x 5

Leg extensions 3 x 12

Standing Hamstring Curls 2 x 6

Rope grinds (kneeling) 3 x 15-20

WEEK THREE

Monday - Back, Biceps as well as Shoulders

T-bar Rows 2 x 6

Rack deadlifts 2 x 4

Lat pulldowns (1 front/1 back) 2 x 6 (heavy)

Clean and jerk 2 x 5

( Consist of HIIT Cardio: 60 2nd sprint periods/ 2 min rest x 10 sets)

Wednesday - Chest and Triceps

Bench press 3 x 6

Decline Barbell press 3 x 6

Standing Pinhead press + Lateral increases (SUPERSET) 3 x 6 (x2)

Overhead rope press 3 x 10

( Include HIIT Cardio: 60 second sprint periods/ 90 seconds rest x 6 collections)

Friday - Legs and Abdominals

Squats 5 x 20

Leg extensions 3 x 12

Stiff-Legged Deadlifts 2 x 6

Rope crunches + Hanging knee elevates (SUPERSET) 3 x 15-20

STRENGTH-PRODUCING FOODS THAT LIKEWISE DECREASE MUSCLE SORENESS

Eggs - Entire eggs are high in healthy protein and also fat, and also are thought about among one of the most total proteins for muscle-building. The whites are pure protein - best for stamina building - while the fat discovered in the yolk offers endurance as well as slow-releasing power for difficult workouts

Red Meat - Lean red meats, such as beef (flank), buffalo/ bison, together with game meats such as elk and also deer (venison) are strengthened with iron and also packed with creatine. Iron strengthens red cell to provide even more oxygen for the kind of arduous compound exercise called for to construct stamina and mass. Creatine likewise supports this initiative, supplying much required muscular tissue fuel prior to and after workouts.

Chicken, Turkey, Duck - Chicken, both domestic and also wild, gives a high top quality healthy protein resource that is tasty and also consists of sufficient fats (tocopherols) to lend power assistance as well. Eat both light and dark meat when in a toughness cycle for a higher assay and also selection of amino acids. Chicken's B vitamins, as well as minerals, all assistance in the repair service procedure by recovering electrolytes and also minimizing stress.

Fish - Cold water varieties, such as salmon, trout and also tuna are ideal sources of Omega-3 fats (the best kind) and contain sufficient protein foundation to enhance toughness if consisted of as a regular part of your diet.

Nuts - Taken into consideration a fat, a healthy protein and also a fiber, nuts are a terrific calorie-dense food for a mass- or strength-building cycle. Peanuts, almonds, as well as Brazil nuts are fantastic choices. Walnuts, cashews and also others provide an excess of healthy and balanced Omega-3 oils.

[mmjjbbaannkkss]

2020 July 13-25 Do What You Can, Not What You Can’t

"The problem with internet quotes is that you can't always depend on their accuracy" ~Abraham Lincoln, 1864

This is my program, so it's better to split it into doubles, but I've been really feeling it with positive only lite reps x20, and only negative heavy reps X10, and somewhere in between, powering thru the 10ct, dropping if burnt and continuing to second burn, albeit 25-30, out, can I do the 20ct everyday? No, have to reset depth, balance dexterity/repetition. Many reps tell the nerves to form paths to fingertips, then basics of vascularity come with low reps and resistance, focusing on a muscle groups creates arteries over time for better oxygen/nutrient bloodstream, 

Mon/13th Heavy Push > W Shldr Press 10305070lb10*4~ > Plate hoist 10,25lb10,10*3 > Lat Raise 10/15lb10*2,10*2 > Chestpress 7090110130lb10*4 > Cablepunch 2025303542505765-lb10*8 > Dips 10*4- > Pec Deck 557085100115lb10* > Pullover Press 2530355065lb10*5 > Tric ½ 10152025lb10*4 > Ropechair 75lb10*4 > Treadmill /x

Natura se seas? Cualquiera? One arm cable crossovers; 

Tue/14th Lite Pull > Treadmill /x > HN Row 35lb20*4 > Cable 1-Arm Row 25lb20*4 > W Lat pulldown ½ 30lb20*4 > Shrug sm 50lb20*4- > Pullover 25lb20*2,35lb20*2- > Row L 55lb20,70lb20*3 > H Archer 20lb20*4- > Supine 20,30,40lb20,2020,20-5 > Preacher ½ W 30lb20-6,20-6,15 > 1-arm cable curl 10lb20*4- 

Down, liking the positive reps in 20, negative reps in 10, both for 5?

Wed/15th Heavy Legs > Treadmill /x > Mules 507090110130 > Horizon Press 7090110130150170- > Hack Squat 20202030 > Deads Sm 5050100100 > Leg ext ½ 30303030 > Leg Curl 50505070~ > Heel Raise 30507090110- 

Gets rain break'll chill. 

Thu/16th Lite Push > Treadmill 5 > Shoulder w Press 10*3,20 > Hoist 15152020 > Cbl Lat Raise 55,1010-h > Chestpress 30305050 > Pec deck 55555555707070- > / Cablepunch 252525 353535 50-8 > 1-arm crossover 1010 1515 > Pullover 20303035- > Tri-bar tricep 10101515- > Twist 15- > Ropechair 75757575. > 

Well fiddley fux. Headphones were backwards, then ran out, then way too long, legs great if not stiff quads. 

Fri/17th Slow Pull > Lat Pulldown ½ 30304545606075- > Low Row 100*4 > High Row 35506580100- > Chinup N 6-6-6-6- > Archer 1520253035 > R Shrug Sm 5050100100 > EZ Curl Sup 2030405060 > Prchr ½ W 20203030/ > " 304040 > 

Sat/18th Legs > Mules 50*6,70-h > H2O > Horiz press 1010303050 > Cable Bends 35505050 > Leg Ext ½ 10103030 > 

Just realized wasn't doing pos reps; Actually summer breeze

Week 7 (mixed: FST, 60)

Mon/20th Heavy Push  10ct > Shldr Press W 1030507090- > Lat Raise 510-10-10- > Hoist 20253035 > Chest press 45607590105120135- > ½ punch/xover 25353535- > Dips 10101010~ > Pullover 30353535~ > Pec Deck 100100100100-sh > Tri blocks(?) 10152025- grip/weight > Ropechair 75 

Más res, menos cafeina, tengo sed.

Tue/21st Pull 

HN 50505050- > ½ Row 25252525 > Lat Pulldown 30303030 > Lock Pulldown ½ 10101010 > Shrug Sm 50505050 > Row 35356050- > Archers 15152020 > Preacher Curl 15151515 > " 15151515 > " 30303030 > Treadmill cooldown

Had started the visit with some front lat stiffness from yesterday's pullover, front left shoulder stiff, right, twisting cracked my back, can touch my toes, still fat, but did a treadmill cooldown and standing toe touch hang, adding taiji and stuff. Need to eye new vehicle, 2k/2k nada fancy, flushed the radiator, so far so good, will try a sealer, would like a PT with AC and heat, so replacements are small, like a kit car, but with a place to hide a guitar. If you don't paint your car they don't fuck with it. Onto keto and yoga. Partsout. Siggis drinkable yogurt. 

Wed/22nd Legs > Horiz Press 30507090110130150170190 > Mules 507090110130- > Deadlift Sm 5050100100~ > Leg Ext 1030507090- > Leg Curl 30507090- > Heel raise 50507070 > Cable Bends 35506580100~ > Rope/Crunch 7590105 > Mach twist iso+neg 507090 > 

That's how to twist, isometric hold at the top ouch. 

Thu/23rd Push  20ct > W shldr press 3030303/ > Lat raise 5510-5 > Hoist 25252525- > Incl sm press 50505050- > Cablepunch Inner 25252525- > Crossover ½ 15101010 > Pec deck 55,55-55-55- > Pullover 25253535 > Tri-bar triceps ½ 20202020- > Twist w iso top 

You don’t have to do 1 rep max, but you do have to do one rep. Focus + need = edge? #tshirtideas, Get whey. Obtenga suero. Cardio/blood sugar, light reps flashes ROM, 1RM (glutamine)? Need lite retrain/reps for bench, AM pushups maybe? 

Fri/24th Pull  10ct-negatives > Lat Pulldown ½ 30456075- > L Row 100100100100- > H Row pro 40557085- > H Row sup 40557085 > HN Row 85100*3 > Sm shrug 100100150-100 > Archer 25 355065- > Prchr 15303045 > SUP Curl side 101015, ez 3030 & Ball/pinkie foot fist cramp WTAF > Twist 7090110130-

DONZO 

Raise right knee, jump low training snap kick ball of left foot, accidentally hit below middle toe, on beam and even pulling the punch, put a cramp in the foot, really pricked my hot air balloon in the last exercise, seems bruised, will ice. 

Preacher Mach B4 supine EZ, to exhaust the long. You'll hurt yourself or worse racing vs the machine, just do the weight not all the weight, and lay the path toward muscular maturity, pump some reps, lift some heavy stuff sometimes, all training is based on safety and experience, not just being at the gym or under your 1rm, farmers don't lift a field, they move one bail at a time over a day, and they're proficient af. 

Sat/25th Legs 20ct > Mules 5050505050 > Horiz Press 1010303050 > Leg Ext 30303030- > Leg Curl 30505050 > 

[chrisbrinefitness]

Arms day💪💪 AKA: Suns out guns out, curls for the girls, 2 tickets to the gun show, have I missed any?? . . 💪first exercise seated EZ bar curls. These felt so much easier and less strain on the wrists compared to using the BarBell. Weight was 65kg for 3 sets 6-7 reps.. . 💪then DB hammee curls. Top set of 35kg DBs. . 💪TRICEPS Close grip bench top working set of 110kg for 8 reps. Drop downs 95kg for 12, 80kg for 18reps. . 💪finished with Skull Crushers top set of 90kg for 7, drop downs were 75kg for 12, 65kg for 18. . . Was actually meant to train hammies today but I didn't have my belt or wrist wraps so will train them tomorrow when I'm back in the hutt. Glad to be back in the gym anyway.. . . . . . . . . . . .. . #athlete #bodybuilding #nz #nzfitness #beast #training #gym #gymrat #me #selfie #muscle #pose #newplymouth #instafit #fitnessmodel #exercise #Monday #motivation #fit #wff #nutrition #inspiration #bicepworkout #sunsoutgunsout #alphakillaz (at Rampage Fitness New Plymouth) https://www.instagram.com/p/CAT_HS_jh6s/?igshid=uhn0h585xowj

[fitnessguide101]

Top 5 Bicep Exercises That You’re Not Doing

​Shirt stretching, awe-inspiring, strength showcasing biceps are a thing to be inspired by. Most men don’t have them but all men want them as it’s the classic superhero look and highlights true strength and power. Having a chest that pops doesn’t really work if you have little weedy arms, but biceps so big they could kill you with a bear hug is something to be proud of and I’m going to tell you how to get them. No, not with those normal moves you see those skinny guys doing at your local planet fitness, I’m talking about the real biceps exercises used by the pros to really make their arms grow. In this article, I am going to tell you the top ​5 exercises to really make your arms grow that you probably don’t even know about. 

​Training the Bicep

​You simply know it as ‘Biceps’ but the biceps brachii (official name) is more complex than most people know. With two heads, a short head and a long head, how you train and what exercises you use are more important than you may think. It’ not as simple as just doing some curls and watching your arms grow or picking the exercises you like, often, as in the case, some of the best moves you can do will be unknown to you.   Different exercises work different heads and can work the muscles in various ways so it should come as no surprise that some exercises are better than others. Just think of how it feels when you do a laying bicep curl on an incline bench and how it feels when you do a preacher with an EZ curl bar, two completely different feelings as they target your biceps in different but equally effective ways. The exercises below will help you to form a strong, fully developed bicep muscle as they target both the short and long heads of the bicep but as always volume and intensity are key so 3 sets of 12-15 reps will be a good starting point for now. Pick a weight that is challenging but doable and remember to add in some other accessory work also to support overall growth. Read on to see what exercises you’ve been missing out on.

​The Best Bicep Exercises You’re Not Doing

​1. Crucifix Curl or High Cable Curl

​Done with the cable pulley system, you start this move by standing in the middle of the cable pulley machine and grabbing each handle at the side of your body. They should be set up at a high angle and your arms should be out to the side making a T shape (45-degree angle). From here simply curl the handles in, towards your ears and squeeze your biceps as you do before releasing the cables back down. The upper arm shouldn’t move as you do this, the forearms should be the only thing moving. The high cable curl is the exact pose used in the bodybuilding front double-biceps pose so it should come as no surprise that bodybuilders have been using this move for years.

​2. Isometric curls

​These are like normal bicep curls but dialed up to 100. On a normal bicep curl, you’re stood with your feet shoulder-width apart and a weight in each hand. You curl one weight up, squeezing the bicep, then lower the weight and switch over, curling the other arm up. Isometric curls take it to a new level. You curl the left arm up, then pause halfway, holding the left arm in place at a 45-degree angle and squeezing the bicep. You then curl the right arm all the way up and down, completing a full curl, then come up again, only to pause halfway. You keep the right arm here, holding it in place as you complete a full curl with the left arm, before changing over again and completing a full curl with the right arm. Each rep has one arm curling and one arm holding in place, putting more focus on the biceps and making you feel the burn very quickly.

​3. Zottman curls

​The Zottman curl starts off pretty normal as you stand in place, feet at shoulder width and with a dumbbell in each hand, palms facing each other. With your elbows by your side, you curl both weights up at the same time and as you reach the top things get interesting. A normal curl would see your hands at the top of the curl, with your palms facing behind you before you release back down. With the Zottman curl, however, once you reach the top, you would rotate your wrists so that your palms are facing away from you, then release down in that pronated position so once you get to the bottom your palms are facing behind you. From here, rotate the wrists back to the normal position (palms facing each other) and repeat for the desired number of repetitions. It won't take long before you’re biceps are burning with this one.

​4. Drag Curls

​Drag curls are a fantastic exercise that should be in your bicep building plans. Starting with a barbell in your hands you would set up like a normal barbell bicep curl. On a normal barbell bicep curl, you would keep the elbows pinned against your torso as you pull the bar up towards your upper chest area, working the biceps and getting a good pump as you go. The drag curl is a little different. Instead of keeping your elbows to your side as normal, you will keep them behind you then ‘drag’ the bar up, keeping it in contact with your body before slowly releasing back down to the starting position, but again, keeping the bar in contact with your body. The important thing here is to make sure you don’t lift the shoulders and trust me, it won't take long at all before you feel the blood rushing to your biceps after a few reps of these.

​5. Spider Curls

​One for the lifters out there that struggle with using momentum when curling. To do the spider curl correctly you need to set up a bench in an incline position and lay face down on the bench. Your feet should be on the floor and although you’re lying face down, you shouldn’t be resting or relaxing on the bench, keep your chest up and your body strong. You can use dumbbells or an EZ curl bar and the key here is to let the arms hang dead straight, before curling up and flexing those biceps. The Spider Curl really hits the biceps and is much more challenging than you think but just like all the others on this list, if you want to grow your arms, then these are the moves that you need to be doing.

The post Top 5 Bicep Exercises That You’re Not Doing appeared first on fitnessguide101.org.

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[ironandgritfitness]

Old School arm workout last night: “Scott” Curl Circuit: Dumbbell Preacher Curls Wide Grip Barbell Preacher Curls Reverse Grip Preacher Curls with EZ-Bar All three exercises above done as a superset. 4 sets total 8 reps and 4 “burners” at the end of each set. Burners are short 1/3 reps done at the top of the movement, usually where the muscle is strongest, to fully tax all muscle fibers. SPIDER CURLS 3 sets, 8 reps JM Press 3 sets, 8-12 reps Overhead Tricep Extensions with Dumbbells 3 sets, 10 reps Check out “The Larry Scott Arm Workout” on Ironandgrit.com for details. . . . . . . #curls #arms #strength #flex #biceps #armworkout #natty #shoulders #fitnessinspiration #aesthetic #npc #classicphysique #mensphysique #healthylifestyle #macros #armday #muscle #pumpiron #lifting #trainhard #personaltrainer #gains #mondaymotivation #tgim #bodybuilding #summerbody #fitguy #fitlifestyle #fitnessaddict #grit

[hellofaisal]

Best Tricep workout

They may feel great once you're repping out them, but crushing curl after curl after curl is not enough if you are serious about building sleeve-busting arms. Sorry to be the bearer of terrible news, but the route to super-sized arms entails tricep exercises -- and lots of'em.

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Consider it. They may be tucked away around the trunk (where you can not view them), but your waist make up more than two-thirds of your upper-arm mass. That is a good deal of muscle to neglect. Building thick, developed triceps means constructing thick, arms that are developed.

Horseshoe triceps aren't just for show either. They play a major part in a number of the most effective and popular exercises, such as the press-up and bench press. In fact, tricep strength (or different lack of) is often the limiting factor in many pressing movements. Simply put, your presses will only go up to your triceps can take them.

Convinced? Below, you'll find 10 tricep exercises to integrate into your regular arm routine. Measure from the barbell rack for a few sets and before you know it, you will have enormous arms along with a bench press PB.

1. Close-grip Bench Press The bench press is an excellent tricep workout to work your torso and center. Putting your hands closer together makes it your triceps have to work harder, which may lead to new growth and more strength.

How to do it

- Grab a barbell with an overhand grip that's shoulder-width aside, and hold it above your sternum with arms fully right.

- Reduce the bar down, pause, and then press the bar back up into the starting place.

This movement zones in on your triceps -- but only in the event that you do it right. If you use too much weight, you'll involve your shoulder and back muscles, defeating the objective. If you can't keep your shoulders down, lighten the load.

How to do it

- Attach a rope handle to the high pulley of a cable channel. Tuck your upper arms next to your sides.

- Without moving your upper arms, then push the bar down until your elbows are locked. Slowly return to the starting place.

3. Tricep Dips (Advanced) As you're lifting your whole bodyweight, your triceps need to work against a much heavier load than they want in a triceps-isolating exercise.

If you work your waist, you might forget there are 3 parts to the muscle: the lateral mind, the lateral head, and the long run. The last part might not always get the attention it deserves -- unless you are regularly doing exercises such as this one, along with your arms over your head to isolate the long head.

The best way to do it

- Sit on a bench and catch one dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.

- Lower the barbell down the peak of your back by bending at the elbow, keeping your strong chest and keeping your shoulders still.

- Raise the weight by fully extending your arms, then pausing for a urge to squeeze on peak of the movement.

5. Whilst there are lots of variations of this movement, all of them have one thing in common: elbow expansion. As the upper arms are locked in position, the long and lateral tricep heads are called to play. Increasing the angle of an incline bench will work your triceps long head, while performing the motion on a decline bench places more emphasis on the lateral triceps head.

How to do it

- Grip the EZ bar on the inner grips with an overhand grip and then stretch your arms straight up.

- Keeping your elbows tucked in, slowly lower the bar till it's all about an inch from your brow. Always maintain your upper arms perpendicular to the ground.

- Slowly extend your arms back to the starting position without locking your elbows.

This material is erased from YouTube. You could have the ability to find the identical content in a different format, or you may be able to find more information, at their internet site. 6. JM Press "This isn't a elevator that you are likely to see in a commercial gym," explains Strength and Conditioning Coach Chris McCann. "Step inside any serious powerlifting gym and this is one of the key exercises for building super-strong triceps."

How to do it

- With a narrow grip, set up the same way you want a close-grip bench press, with elbows put at a 45-degree angle from the body

- Grasp the barbell and unrack it, with your arms fully extended.

- Tuck your elbows about 45-degrees fro your sides and then point them toward your feet

- Bend your elbows and lower the bar to meet somewhere between your upper torso and your chin, your forearms and biceps touching

- Stretch your elbows to press on the bar up. That is 1 rep

This content is erased from YouTube. You could be able to find exactly the identical content in a different format, or you may have the ability to find more information, at their internet site. 7. "Use two handle straps, rather than a straight pub, for a much more elbow-friendly workout that will allow you to acquire a larger squeeze in end variety," says McCann."

How to do it

- Grasp two handle straps onto a cable system

- Extend both arms down, pausing with tension and returning until forearm is close to the upper arm

Dumbbell Tricep Extensions "Save for the conclusion of your session, performing high rep sets of 15+," says McCann.

The best way to do it

Grab a barbell and sit on a bench with back support.

Stretch your arm over your head till it's perpendicular to the floor and next to your head.

Rotate your wrist, so the dumbbell is pointing towards the ground.

Slowly lower the barbell on your head. Return to the starting position by flexing your waist and breathing out.

After completing the prescribed reps, swap arms and repeat. That is one set.

This material is imported from embed-name. You may have the ability to locate the same content in another format, or you may be able to find more information, at their internet site. 5 Best Tricep Exercises to Do at Home

1. The Diamond Press-up It will not get any more basic than this tricep exercise. The standard press-up is great for your chest and arms, but transferring your hands closer together puts the emphasis squarely on your waist. You are still going to get some work for your pecs with this variant, but your tries really ought to feel the burn by the time you're through.

How to do it:

- Lower yourself down into a normal plank or press-up position. Bring your hands near each other at chest level, with your elbows touching one another along with your forefingers touching. Your spine should be straight, and your core and glutes must be squeezed tight

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