Last time you learned a simple three week bodybuilding routine you can start using. Now you’re going to start learning about the specific exercises you can do during these routines. Read on…
There are three main parts of your arm:
- The biceps (often called “guns” by bodybuilders).
- The triceps (which are on the opposite side of your biceps on your upper arms).
- Forearms and wrists.
Most bodybuilders don’t do special forearm and wrist exercises, as these muscles tend to get used during most every other exercise you do. However, if you’re having problems doing certain lifts – such as back exercises – you may want to work on your forearms and wrists. That’s because these muscles determine your grip strength.
You see, some bodybuilders don’t lift their full weights because they don’t have the grip strength to do it. If you have this problem, there are two solutions:
- Increase grip strength. This means doing special exercises every week for the sole purpose of getting a stronger grip. Generally, this means working on building up endurance (duration), which is how long you can hang on to a heavy weight.
The “Farmer’s Carry” exercise can help you with this. You may also do low-repetition forearm exercises (such as two to four lifts before fatigue) to build strength.
- Use “hooks” or straps. These are special glove-like tools you can use that hang onto the weight for you so that grip strength doesn’t impede your overall lifts. Most bodybuilders agree that you should work on developing grip strength and only use the hooks for a short period of time. In other words, use the hooks until you get stronger.
When you’re just getting started, you don’t have to do a whole lot of bicep and tricep exercises. That’s because these muscles are worked to some degree when you do other major lifts. For example, your triceps get worked when you do bench presses for your chest. As such, just one bicep exercise and one tricep exercise should suffice. That way, you can focus on your major muscle groups (such as back, chest and legs).
Below you’ll find some popular arm exercises.
TIP: If you’re unsure of how to do these exercises, you may want to ask a trainer how to do the exercise using proper form. That way it’s less likely you’ll get hurt. You can learn the basic moves here:http://www.exrx.net/Lists/Directory.html
- Tricep dips. See if your gym has a dip bar. When you start getting good at this, you can even add weights to your waist to make it more challenging.
- Tricep cable push downs.
- Close grip bench press. As the name implies, you put your hands together on the barbell and lift as you would a bench press.
- Triceps extension.
- Dumbbell curl.
- Preacher curl.
- Hammer Curl.
- Farmer’s Carry.
- Wrist curl.
- Barbell Plate Hold.
That’s it for this time. Next time you’ll learn about the best shoulder exercises, so stay tuned!