ARMS WORKOUT
GOLDEN CURLS!
Photography by Keith Munyan
Muscle-Building Moves
for Bi's, Tri's & Forearms
Great weightroom arm workouts require only one main maneuver-curls, curls and more curls. This simple exercise builds brawny biceps, triceps and forearms. Of course it makes sense to perform differing curl exercises to hit each arm muscle in varying ways. In this comprehensive arms regimen dumbbells and a barbell are alternated in four distinct sets. Single-arm drills alternate with those using both arms. The combination provides plenty of ammunition to load up your guns. Perform the workout twice weekly.
Seated Concentration Curls
Sit at the end of a bench grasping a dumbbell palm up at arms' length in the right hand. With the tricep against the inner thigh, proceed to curl the weight up until bicep meets forearm. Pause, then return to starting position. Perform 10 repetitions with each arm, then move on to Bent-Over Reverse Curls
Bent-Over Reverse Curls
Bend over slightly grasping a dumbbell in the right hand, with the arm bent at 90 degrees
and the legs bent as well. Proceed to extend the weight out until the arm is straight. Pause, then return to starting position. Perform 10 repetitions with each arm, then move on
to Seated Palm-Up Wrist Curls.
Seated Palm-Up Wrist Curls
Sit at the end of a bench grasping a dumbbell palm up in the right hand, with forearm on
thigh and wrist over knee. Beginning with the wrist bent down, proceed to curl it up as high
as possible. Pause, then return to starting position. Perform 10 repetitions with each
arm, then move on to barbell exercises.
Standing Front Curls
Stand grasping a barbell palms up in front of thighs. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions, then move on to Lying Curls to Forehead.
Standing Rear Wrist Curls
Stand grasping a barbell palms up behind the back. Beginning with wrists straight, proceed to curl them up as high as possible. Pause, then return to starting position. Perform 10 repetitions, then move on to double-arm dumbbell exercises.
Lying Curls to Forehead
Lie on your back on a flat bench grasping a barbell over the
chest at arms' length. Proceed to curl it down to just above the forehead. Pause, then return to starting position. Perform
10 repetitions, then move on to Standing Rear Wrist Curls.
Seated Curls
Sit grasping dumbbells palms up at sides. Proceed to curl the weights up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions, then move on to Standing Rear Curls.
Standing Rear Curls
Stand grasping a dumbbell overhead with both hands. Proceed to curl the weight behind the head. Pause, then return to starting position. Perform 10 repetitions, then move on to Kneeling Palms-Down Wrist Curls.
Kneeling Palms-Down Wrist Curls
Kneel facing a low bench and grasp dumbbells palms down, with forearms on the bench and wrists over it. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position. Perform 10 repetitions, then move on to barbell exercises.
Seated Close-Grip Curls
Sit grasping a barbell just off the floor with a close grip. Proceed to curl it up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions, then move on to Lying Overhead Curls.
Kneeling Palms-Up
Wrist Curls
Kneel facing a low bench and grasp a barbell palms up, with forearms on the bench and wrists over it. Beginning with wrists bent down, proceed to curl them up as high as possible. Pause, then return to starting position. Perform 10 repetitions.
Lying Overhead Curls
Lie on your back on a flat bench grasping a barbell over the chest at arms' length. Proceed to curl it back behind the head. Pause, then return to starting position.
Perform 10 repetitions, then move on to Kneeling Palms-Up Wrist Curls.