Biceps & triceps
Other than the chest, the arms are probably the most trained body part. While the rest the body is covered up for most part of the year, depending on where you are, your arms are always on show! This is why guys will work them to death! It gives the appearance of ‘big and powerful’!
The good thing is that arm exercises are not the most difficult exercises to work out. This arm exercises guide will concentrate on two parts of the arms, biceps and triceps.
Barbell curls (Biceps)
This is one of the most common biceps exercises as well as one of the most effective. This classic biceps exercises is great for building mass inyour biceps.
Directions: Using a cross bar, assume a shoulder width grip and stand with the bar resting against your sides. Keeping your upper arm and the rest of your body in a fixed position, curl the bar upwards until your knuckles almost touch your shoulders. Pause momentarily at the top, squeezing the biceps and then slowly lower the weights back to the starting position. Don’t just simply drop the weights back down.
Tricep extension (Triceps)
The concentration curl focuses on the biceps. Excises that focus on the biceps are important for building strong arms.
Directions: Sit on a bench or exercise ball, make sure that you back is straight and that both feet is firmly planted on the floor. Hold dumbbells with both hands and raise it above your head, locking the elbows. Slowly lower the dumbbell behind you head, your elbows bent to no lower than 90 degrees. Repeat.
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