How to start Arms Workout at Gym with pictures
Best Arms Workout
Picture: Nice Arms
Concentration Curl
What is concentration curl?
The concentration curl is a weightlifting exercise that targets the biceps. Usually performed with a barbell, it involves sitting on a bench with one hand resting on the inner thigh and curling the weight toward the shoulder while keeping the elbow still. The "concentration" in the title refers to the focus on isolating the biceps muscle during the exercise.
What are the benefits of concentration curl?
Isolation:
Increased muscle activation:
Improved grip strength:
Increased blood flow and oxygenation:
Versatility:
Can be performed at all fitness levels:
How to do concentration curl?
To perform a concentration ripple, follow these steps:
- Sit on a straight bench with your legs apart and the knee of the arm you will be working with resting on the bench.
- Hold a dumbbell in your hand and place the back of your arm on your inner thigh.
- Keeping the elbow still, curl the weight toward the shoulder.
- Slowly lower the weight back to the starting position.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise.
Dumbbell curl
Dumbbell training is an exercise that targets the upper arm muscles, specifically the biceps brachii and brachialis. It is performed by holding a dumbbell in each hand and curling your arms toward your shoulder. To perform the exercise, start with your arms outstretched and dumbbells in your hands. Keeping your upper arms still, curl the dumbbells toward your shoulders. Squeeze the biceps at the top, then slowly lower the weight back to the starting position. Repeat for desired number of repetitions.
Dumbbell curl alternative
An alternative exercise to barbell curls is cable curls. This exercise is performed by attaching a cable handle to a low cable pulley and standing with your feet shoulder-width apart. Grasp the handle with both hands, palms up and arms outstretched. Keeping your upper arms still, curl the handle toward your shoulders. Squeeze the biceps at the top, then slowly lower the weight back to the starting position. Repeat for desired number of repetitions.
Picture: Dumbbells' Curl
How to Dumbbell curl
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms up.
2. Keeping your upper arms still, curl the dumbbells toward your shoulders.
3. Squeeze the biceps at the top, then slowly lower the weight back to the starting position.
4. Repeat for desired number of repetitions.
EZ bar curl
The EZ bar curl is a type of weightlifting exercise that targets the muscles in the arms, specifically the biceps. It is done with the EZ Curl bar, which is a specialized barbell with angled grips. The exercise involves bending your arms at the elbows to curl the bar up to your chest, then slowly release the bar back to the starting position.
What is the difference between an Ez bar curl and a barbell curl?
The main difference between an EZ bar curl and a barbell curl is the type of bar used. The EZ bar is specially designed with angled handles to be more comfortable on the wrists and elbows, while the regular barbell is straight and has no special features. The EZ bar also allows for a greater range of motion, which can lead to increased muscle activation in the biceps.
Picture: EZ Bar Curl
What is the difference between narrow grip and wide grip EZ bar curl?
The main difference between the narrow grip and the wide grip EZ bar curl is the position of the hands on the bar. The close-up EZ bar curl is performed by gripping the bar with your hands placed close together, usually about shoulder width apart or slightly closer. This pose emphasizes the biceps and the inner head of the triceps.
On the other hand, the wide grip EZ bar curl is performed by gripping the bar with hands placed further apart, usually wider than shoulder-width apart. This position emphasizes the brachioradialis muscle, which is located on the outside of the forearm and helps bend the elbow.
Both variations of the EZ bar curl are effective for building upper arm muscles, but the specific muscle groups targeted may vary depending on the grip width used.
What is the difference between a narrow grip and a wide grip hammer?
Close Grip Hammer Curl:
This exercise is performed with a close grip on the dumbbell. The elbows stay close to the body throughout the movement and the biceps do most of the work.
Wide Grip Hammer Curl:
This exercise is performed with a wide grip on the barbell. The elbows travel further from the body and the shoulders are more involved in the movement. The brachialis (upper arm muscle) is also trained stronger with this variation.
Weight Plate Reverse Curl
Why is weight plate reverse curl necessary?
Picture: Preacher Curl Biceps workout
Exercise preacher curl
The Preacher curl is a type of strengthening exercise that targets the biceps. Usually done with a barbell or EZ bar. It causes the biceps to contract and stretch to move the weight up and down. The exercise can be performed with different grips. The exercise is usually performed on a bench that allows the elbows to be slightly bent and supported.
What are the benefits of the Preacher curl exercise?
The preacher curl exercise primarily targets the biceps, but also the forearm and brachioradialis muscle in the upper arm. It can help build muscle mass and strength in the biceps as well as improve overall upper arm definition. In addition, it can help reduce the risk of biceps and forearm injuries as well as improve overall upper body stability and balance.
Picture: Dumbell Hammer Preacher Curl
What does barbell curl work?
How to do a barbell curl?
- Start by standing with your feet shoulder-width apart and your back straight.
- Grip the barbell with an underhand grip (palms up) with your hands shoulder-width apart.
- Keeping your elbows close to your body, begin to curl the weight toward your shoulders.
- As you lift the weight, exhale and at the top of the movement, pause and squeeze your biceps.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for desired number of reps and sets.
Best bicep barbell curl alternative exercise
How to make biceps bigger:Bicep is a very small muscle when compared to other muscles in the body (such as chest, back, legs etc.). So you don't need to do 100 different workouts for it. I say 4 workouts. These are enough.
1. Barbell curls (3 to 4 sets with 1 minute rest)
2. Alternative dumbbell curls (3 to 4 sets, with 1 minute rest)
3. Brachialis Curl/Hammer Curl (3 to 4 sets with 1 minute rest)
4. Preacher Curl (3 to 4 sets, with 1 minute rest)
1. Barbell curls (3 to 4 sets with 1 minute rest)
2. Alternative dumbbell curls (3 to 4 sets, with 1 minute rest)
3. Brachialis Curl/Hammer Curl (3 to 4 sets with 1 minute rest)
4. Preacher Curl (3 to 4 sets, with 1 minute rest)
The best alternative for training kickback triceps workout
Some alternative exercises to the tricep kickback to work the triceps include:
Close-Grip Bench Press: This exercise targets the triceps while engaging the chest.
Dips: Dips are a great combination exercise that works the triceps, chest and shoulders.
Diamond push-ups: These push-ups target the triceps by placing your hands close together under your chest.
Triceps Pushdowns: This exercise targets the triceps using a cable machine.
Overhead Triceps Extension: This exercise is done with a dumbbell or barbell and targets the triceps by extending the arm overhead.
Chair dips: This exercise is done by placing your hands on a chair and lowering your body down as if you were doing a dip.
It's important to note that for best results, it's recommended to include a variety of exercises in your exercise routine, as well as rotate your exercises frequently to prevent stagnation and target the muscle from different angles.
- Shoulder wide grip is best. Can also hold in close grip
-Alternative dumbbell curls can be done sitting on a chair/tool. This will put less pressure on your legs and save a lot of energy.
-The main thing is that you need to create extreme stress (pain or burning sensation) on your biceps. If you don't stress the muscle, it won't grow.
- You can do drop sets while doing barbell curls. This is very beneficial
-Try to lift as much weight as possible. But it is better to take a weight that you can do 8 to 12 reps with.
-Don't rest more than 1 minute between each set
-Do a bicep workout once a week. No more is needed. But the day you do it, the day your biceps hurt, it becomes like shouting daddy daddy.
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Reviewed by Gym Master and Bodybuilder
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January 22, 2023
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