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Bodybuilding exercises chart pdf

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Chapter 12—Supplementation to Decrease Fatigue during Exercise. 2 Triphase Training is a 3-phase workout program designed to add overall mass to. Exercises for Shoulders, Chest, Triceps, Biceps, Forearm, Abs, Quads, Traps, Lats, Middle Back, Lower Back, Glutes, Calves. Download as PDF or read online from Scribd Arnold Schwarzenegger Bodybuilding Training Delts & Arms. The primary energy source for a bodybuilder for fuelling workouts should be carbohydrates. If the carbohydrate supply is insufficient the body will search.


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Before beginning any diet and exercise program, consult your physician. The author and On the next page, you will find an example of weight training chart . I just finished my week mass building phase, and I am pleased with the results . I am using mostly compound movements with the reps between 6 and 10 on. These eight workouts can be combined in numerous ways, allowing you to However you arrange them, stick with the program for six weeks to allow it to work.

Keep your upper arms and elbow close your sides and do NOT move them during the entire lift. Raise dumbbells in a semicircular motion until your arms are parallel to the floor, even with your ears. Just try to hold them as long as possible. This is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Same at the Hammer Curl but you alternate arms. Lower the bar down slowly.

Keep torso tensed. At maximum bar height, fully extend the elbows and hyperextend the wrists to lock bar overhead. Contact floor with feet before the bar is locked overhead. Keep torso erect. Place a barbell on your upper back. Stand with your feet about shoulder width apart. Keep hands about 4 - 6 inches wider than shoulder width. Press bar overhead to arm's length. Lower slowly back down to your shoulders. Keep your legs straight at all times. Can also be done seated or in front of your neck.

Hold dumbbells in front of your thighs, palms facing in. Keep your arms straight, elbows locked and raise dumbbells in a semicircular motion to arm's length overhead. Return to starting position using the same path. Can also be done one arm at a time or seated.

Hold dumbbells, hanging, against your upper thighs. Keep dumbbells about 10 inches apart, thumbs facing in. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out! Keep weights close to your body and slowly return to the starting position. Can also be done with a cable or barbell. Works your front delts. Stand with your feet about shoulder width, with your back straight and hips locked. Use a shoulder width grip. Start with the bar at arm's length against your upper thighs.

Raise bar in a semicircular motion until it is directly overhead. Do now unlock elbows. Lower bar slowly back to starting position.

Can also be done with two dumbbells or a close or wide grip. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up.

Your right hand should be in line with your groin area of your left side. Raise the pulley in a semicircular motion, arm straight, elbow locked, until your arm is just above parallel to your right shoulder. Lower to the starting position slowly. Finish your reps, then switch arms. Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips.

Keep your elbows in, slightly under your bar. Lower to your upper chest or chin depending on what is comfortable. Some experts believe lowering the bar to your chest is too low and strains the shoulders too much. Can also be done seated or with dumbbells. Raise dumbbell to shoulder height. Hold onto something with your free hand to stabilize yourself like an incline bench.

Keep your elbow in and your palm in. Press dumbbell straight up to arm's length. Return to starting position. Can be done seated as well. Raise two dumbbells to shoulder height. Lock legs and hips.

Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Can also be done seated, or with one dumbbell at a time. Biceps,Traps Equipment: Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.

Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Don't cheat by leaning forward or backward. Don't swing! Chest Other Muscles Worked: Triceps,Shoulders Equipment: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest.

Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight.

Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Triceps,Shoulders,Lats Equipment: Lie on a bench, head over the end, with your feet flat on the floor. Hold bar with hands about 14" apart. Keep elbows in at all times! In a semi-circular motion, lower the bar to the floor slowly and as far as comfortable.

Pull bar back using the same path. Keep your head down and do not raise your hips. Can also be done with dumbbells or with your arms straight. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells one in each hand. Also known as the Pec Deck Fly.

Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground.

Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Shoulders Equipment: Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands.

Lean slightly forward and put one foot in front of the other for balance. Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles.

When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much! Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Lie on a decline bench, hold barbell about 6" wider than shoulder width.

Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back.

Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion.

Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor. Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

You can add weight by using a Dip Belt. Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body.

As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion.

At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Position a flat bench between two cables so that when you are laying on it, your chest will be lined up with the cables. Lay flat on the bench and keep your feet on the ground. Grab each stirrup attachment with a palms up grip.

Slightly bend your elbows and keep this bend through the whole movement. Do not bend more or less! Squeeze your chest and pull the cables together. Touch them together above your chest.

Slowly lower down until your chest muscles feel completely stretched. Can also be done on an incline or decline bench, or with dumbbells. Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor.

Pull the shoulder blades together to form a solid pressing surface. Use a hammer grip palms facing each other. Lower the weight evenly to the sides of the chest. Drive the weights in a straight line up to the starting position. Maintain a tight midsection throughout execution.

Drive the feet through the floor. Can also be done on a flat bench or decline bench. This is like the flat bench flye, except you are lying on a low incline bench about 30 degrees. Hold the handles above the top portion of your chest with your arms almost straight. You should keep a slight bend in them. Slowly lower the handles in a wide arc to shoulder level and then return to the starting position along the exact same path.

Keep tension on your pecs throughout the movement and squeeze hard at the top.

Same as the Incline Dumbbell Press but with your palms facing towards each other at all times. Keep your arms close to your sides. Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Sit on the edge of an incline bench set at about a degree angle.

Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

Biceps Equipment: Bend your arms and place your hands together in front of your chest. Push both hands against each other and hold for the required number of seconds. Remember to breath throughout the isometric contraction! This is like a normal bench press but using a machine.

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Follow the directions on the machine that you choose. Be sure to go slow during each rep. This is an exercise that you should not attempt with excessively heavy weight, due to the imbalance it can create during execution.

With that in mind, the one-arm dumbbell bench is a great tool to promote balance and control because it allows you to strengthen your support muscles, without which you will continue to have rotator pain. This is like the regular Dumbbell Bench Press but with one arm at a time. Start by lying on a flat bench with one dumbbell in one hand and the other hand at your side, holding the side of the bench.

Hold a dumbbell in one hand and lie on your back on a flat bench with your feet flat on the floor. Grab the bench near your hip with your free hand. Hold the dumbbell out to the side at chest level with your elbow bent and palm facing up. Lift the weight up in a semicircular motion like you were giving a one-arm hug. Make sure your back stays flat on the bench at all times!

After the dumbbell has gone past the midline of your body, return slowly to the starting position. Repeat for reps, then switch arms. Start with low weight until you are used to it! Same as the regular Push-Up but with your hands in a close or wide position, to work more of the inner or outer chest.

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on a stand that is 18 inches high. The higher the stand the greater intensity of the exercise! At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise.

Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position.

You can also do this with a weight plate on your back! Exercise Ball Mechanics Type: This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight.

If you need to reduce the intensity of this exercise you can perform the pushup from your knees. Lie on a bench, head at the end, with your fee flat on the floor. Start with your hands flat against the inside plate of the dumbbell at arms' length above chest. Lower dumbbell in semicircular motion behind head as far as possible without pain. Keep your elbows as straight as you can. Return dumbbell to starting position.

Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Exhale on the way up. Same as the Decline Barbell Bench Press but with a wider grip. Triceps Other Muscles Worked: Chest Equipment: Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches.

Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a degree angle, as this can stress your shoulders.

Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! Lie on a bench and grasp a short bar with a narrow overhand grip.

With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not move your elbows! They should stay in the same place at all times.

Extend the arm back to the starting position. With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight.

Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms. Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling.

Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.

Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8 - 12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push. Position yourself face up on an incline bench. With a dumbbell in each hand, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms.

Reverse this action to return to the starting position, keeping your elbows stabilized motionless throughout the exercise. Using an EZ bar, extend your arms until they are perpendicular to your torso. If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Chest,Shoulders Equipment: Leaning over would work more of the lower chest. Hold a barbell with hands a little closer together than shoulder width.

Lie on a incline bench and position your head at the top. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Return to the starting position. Can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.

Hold a stirrup handle attachment that is connected to a high pulley with your right hand. Kneel on your left knee with your left side toward the machine. Keep your right knee bent and your upper thigh parallel to the floor. Keep your right elbow and upper arm against your inner thigh at all time. Extend your arm down in a semicircular motion until arm is vertical and your elbow is locked.

Return slowly to the starting position. Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms down. Face away from the machine and kneel. Place your head and front of your upper arms on the bench.

Keeping your upper arms close to your head at all times! Start with your forearms and biceps touching. Press the bar out in a semicircular motion until elbows are locked and your arms are parallel to the floor.

Position yourself face up on the bench of a seated row station. Your head should be towards the attachment. Using a tricep rope, grab the outside of the rope ends with your palms facing in. Start with your elbows bent at a 90 degree angle and your upper arms vertical.

Squeeze your triceps, then slowly return to the starting position. Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor.

Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms! Lie on your back on a flat bench with your head off the end. Hold a barbell or EZ Curl bar with hands about 6 inches apart.

Press bar to your arm's length above your shoulders. Lower bar in a semicircular motion to chin, bending arms at your elbows, keeping your upper arms vertical. Never move your elbows! Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands palms facing up. Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head.

Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes.

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Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position this is key , slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until forearms touch your biceps.

Can also be done on the floor, seated or standing, or with a barbell. Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand should be positioned on the bicep of the arm holding the dumbbell for support.

If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! Lying on a flat bench grip a dumbell with a supinated grip underhand.

Hold the dumbell overhead with your arm straight. You can support your arm if you need to with your other arm by holding on near your elbow.

Keep your palm facing down towrd the floor. Extend your elbow by contracting your tricep to return to your starting position. Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes!

This exercise is performed from a high cable attachment, using either a bar pictured or a triceps rope. Grasp the handle with a supinated palms up grip and pull yourself into position using your lats to extend your shoulders until your elbows are against your sides. From here, fully flex and extend your elbows while keeping your elbows to your sides.

With heavier weights, it will become necessary to lean forward somewhat, athletes will also tend to place one foot ahead of the other to stabilize their position.

With all triceps exercises, keep the back of the wrists flat. Lie on a flat bench, with the barbell at arm's length above shoulders with a reverse grip and hands about 16 inches apart. Lower bar until it touches about 1 inch below nipples. Press bar back to starting position. Keep elbows in close to your sides at all times.

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Can also be done on a Smith machine. Hold dumbbell in your right hand with your palm facing in. Sit at the end of a bench with your feet flat on the floor. Draw right upper arm to your side, keeping your lower arm vertical. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor. Squeeze tricep at the top.

Hold dumbbells with your palms in. Sit at the end of a flat bench with your feet flat on the floor. Bend over as far as possible.

Pull upper arms up to your sides, keep your lower arm vertical. Press dumbbells back in a semicircular motion until entire arm is parallel to the floor. Squeeze your triceps at the top.

Never move your elbows or upper arms!

You can do this with one arm at a time as well. Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Lower bar behind your head in a semicircular motion until your forearms touch your biceps.

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands palms up and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Hold dumbbell in your right hand with your palm in.

Bend over until upper body is parallel to the floor. Pull your right upper arm to your side and keep your lower arm vertical. Switch arms after a full set. NEVER move your elbow or upper arm! Can also be done with two arms at a time. Hold two dumbbells, palms facing in.

Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Squeeze triceps at the top. Can also be done with one dumbbell at a time. Hold a dumbbell with both hands at the end, raise over to arm's length. Stand straight up, with your head up and your feet about 16 inches apart.

Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close to your head and your elbows in the SAME place during the entire movement. Lower dumbbell in a semicircular motion behind your head until your forearms touch your biceps.

Hold a stirrup handle that is attached to a low pulley with your left hand and turn away from the machine. Raise your left hand directly over your left shoulder to arm's length. Keep your upper arm completely vertical. Put your right hand on your left elbow to help keep it steady. Bend your left arm at your elbow in a semicircular motion until your forearm touches your biceps.

Press up to the starting position. Keep your elbow close to your head and do not move it! Finish set and then repeat with your other arm. Hold dumbbell in right hand and raise overhead to arm's length. Stand straight up, with your head up and feet at shoulder width. Keep upper arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your bicep.

Return to starting position and repeat for your other arm after you finish this set. Your elbow and upper arm should NOT move at all. Can also be done with both arms on one heavier dumbbell or with a barbell. Hold barbell or EZ Curl bar with hands about 6 to 8 inches apart. Lower bar in a semicircular motion behind head until your forearms touch your biceps. Can also be done seated. Hold one end of a towel or rope with both hands.

Stand straight up with your head up and feet at shoulder width. Lower your forearms down until they touch your biceps. Then raise your arms overhead while keeping your elbows and upper arms in and next to your head.

They should not move during the whole exercise! Have a training partner hold the other end of the towel for resistance.

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Lower back to starting position slowly while partner resists. Lay on a flat bench with a dumbbell in each hand. Start with the dumbbells on your chest, next to each other.

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Make sure your elbows are straight out from your body and your palms are facing towards your legs. Without moving your upper arm or elbows at all, extend your arm until it is straight. Go slow on the way up, then slowly lower the dumbbells down to your chest. Do not rest the dumbbells on your chest at the end of each rep.

Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor.

Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move NOT your elbow! Look straight ahead at all times. Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor.

Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight.

Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body.

Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up. Same as the Triceps Pushdown except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps.

Just like the Triceps Pushdown with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment. Biceps Other Muscles Worked: Forearms Equipment: Same at the Hammer Curl but you alternate arms.

Do one arm, then do the other, then back to the other arm again. Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep. Possibly the best biceps exercise!

With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line.

Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Attach a rope attachment to a low pulley.

Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement.

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Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat. This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad.

Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body Lower the weight to the starting position and start. Forearms,Lats Equipment: Hold the chin-up bar with a reverse grip palms facing you with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Do NOT swing back and forth!

Using this grip works more of your biceps than your back or lats. This is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together should be in the shape of a big V. While standing, hold the bar at arm's length in front of you. Curl the bar up while keeping your elbows in the same place. Contract your biceps as far as you can go, then slowly return to the starting position.

Works more of the outer biceps. Hold barbell with both hands, palms up and about 12 inches apart. Stand straight up with your head up and feet about shoulder width. Curl bar up in a semicircular motion until forearms touch your biceps. Keep your upper arms and elbow close your sides and do NOT move them during the entire lift. Do NOT swing or use momentum to lift the weight. Can also be done with a medium or wide grip. Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly.

Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.

Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Repeat for the opposite arm. To perform drag curls, keep the elbows in back of you rather than pinned at your side.

Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast.

You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps. Just like the Dumbbell Bicep Curl except you alternate each hand, curling one dumbbell at a time.

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. What surprised me was that it also helped improve my biceps peak. If your having trouble with your biceps, give this a try for a month.

Remember, intensity is the key. Force yourself to do 1 more rep! I started lifting a couple years ago when we joined an athletic club, and have been addicted to it ever since. View all articles by this author. Need Help? United States. Bulking Phase Weeks I am now 4 weeks into a week mass building phase, and I am pleased with the results so far.

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Barbell Bench Press - Medium Grip. Decline Barbell Bench Press. Incline Dumbbell Flyes. Day 2: Chin-Up Do as many sets until you reach 30 reps. Bent Over Barbell Row. Chin-Up Mixed-grip. Barbell Deadlift. Day 3: Barbell Squat. Lying Leg Curls. Leg Extensions. Standing Calf Raises. Day 4: Barbell Shoulder Press. Arnold Dumbbell Press. Cable Seated Lateral Raise. Day 5: Barbell Curl. Preacher Curl. Seated Dumbbell Curl.

Day 6: Close-Grip Barbell Bench Press. Cable Rope Overhead Triceps Extension. Reverse Grip Triceps Pushdown.