ARMS WORKOUT
BIG BULGES!
Photography by JASONELLISPHOTOGRAPHY.COM
Chiseling Shirt-Popping Bi's & Tri's
Building a solid pair of arms is unquestionably one of the more enjoyable aspects of weight training. Muscled up biceps, triceps and forearms look great and feel great. What makes arms training more fun than most other sessions is watching and experiencing the muscles flex as they’re pumping. You see progress as you work, and that can only encourage you to keep striving for improvement.
The following arm exercises employ dumbbells exclusively. Five exercises for triceps are offered since most men pay too much attention to biceps, and the biceps and triceps should balance each other out. Use a poundage you can handle while maintaining perfect form throughout. Do each exercise once in a circuit, then perform another circuit if desired. Arm workouts should be performed twice weekly.
Single-Arm Kickbacks
(TRICEPS )
Grasping a dumbbell in the left hand, bend over with the arm bent at 90 degrees. Proceed to extend the weight out behind you. Pause, then return to starting position. Perform 10 repetitions, then switch the arm to the right hand for another set.
Single-Arm Rear Curls
(TRICEPS )
Stand grasping a dumbbell overhead in the left hand. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.
Single-Arm Concentration Curls
(BICEPS )
Bend over grasping a dumbbell palm up in the left hand, the left elbow by the inner knee and the right hand on the thigh for support. Proceed to curl the weight up until bicep meets forearm. Pause, then return to starting position. Perform 10 repetitions, then switch the arm to the right hand for another set.
Double-Arm Rear Curls
(TRICEPS)
Stand grasping a dumbbell overhead with both hands. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10 repetitions.
Double-Arm Kickbacks
(TRICEPS)
Stand grasping dumbbells palms in. Bend over and begin with arms bent at 90 degrees. Proceed to extend weights out behind you. Pause, then return to starting position. Perform 10 repetitions.
Alternating Hammer Curls
(FOREARMS)
Stand grasping dumbbells palms in at sides. Proceed to curl the right one up until bicep meets forearm, with the palm still facing in. Pause, the return to starting position and next curl the left arm. Complete 10 alternating repetitions with each arm.
Alternating Front Curls
(BICEPS)
Stand grasping dumbbells palms in at sides. Proceed to curl the right one up until bicep meets forearm with the palm facing back. Pause, the return to starting position and next curl the left arm. Complete 10 alternating repetitions with each arm.