Exercise for Arms

Biceps. Dumbbell alternative hammer curl Tips

1. Refrain from turning your wrists during this exercise.
2. Don’t do this without warm up
3. Don’t forget to breathe

Instructions

1. Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly.
2. Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body.
3. While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.
4. Hold for a count and return back to the starting position.
5. Repeat the same steps with your right arm for as many reps and sets as desired.

Standing wrist \ Biceps stretch Tips

1. Make sure to hold the stretch long enough.
2. Hold for at least 20 seconds.
3. Avoid rounding your shoulders.
4. Maintain a flat back and lifted chest throughout the movement.

Instructions

1. Interlace your hands at the base of your spine.
2. Straighten your arms and turn your palms to face down.
3. Raise your arms up as high as you can.
4. Hold this position for up to 1 minute.

Dumbbell concentration curl Tips

1. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

Instructions

1. Select the desired weight from the rack, and sit in an upright position on a flat bench.
2. Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
3. Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
4. Once the bicep is fully shortened, slowly lower the weight back to the starting position.
5. Repeat for the desired number of repetitions on both sides.

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Dumbbell alternative Biceps curl. Tips

1. Don’t use momentum to raise the dumbbells.
2. Keep your elbows back to keep the tension on your biceps.
3. Focus on a full range of motion and straighten your arms at the bottom of the curl.

Instructions

1. Start by standing with your feet shoulders width apart.
2. Pick up the barbells using a palm inward grip.
3. Curl each barbell alternating each time.
4. Repeat for the desired amount of reps.

Cable Biceps Curl (EZ-bar). Tips

1. Keep your elbows stationary and tucked at your sides.
2. Perform the movement with a controlled pace
3. Not allowing momentum to contribute.

Instructions

1. Grab an EZ-Bar with an underhand grip.
2. Make sure your hands are about six inches apart.
3. Keep a tight posture and stand upright with your feet about shoulder-width apart.
4. Curl the bar until your biceps fully contract.
5. Squeeze your biceps at the top of movement, pause, and then slowly lower the bar to the starting position.

Cable one arm overhead biceps curl. Tips

1. The one-arm overhead cable curl targets your racialists, not your biceps brachii, which acts as a synergism, along with your brachioradialis.
2. The short (or inner) head of the biceps brachii is activated more than is the long (or outer) head. Since the short head contributes mainly to the width of your biceps brachii, use the one-arm overhead cable curl to build the width of your biceps brachii.
3. Start with your weak arm, and do not perform more repetitions with your strong arm. This will promote equal contralateral size and strength (equal size and strength on both sides of your body).

Instructions

1. Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height and gripping the handle with one of your hands.
2. Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count.
3. Return back to the starting position and repeat for as many reps and sets as desired.

Originally published at https://hubpages.com on July 2, 2020.