The arms are arguably one of the most targeted muscle groups at the gym --- the chest perhaps being first. One reason is that arms are quite visible, demanding attention from others. Another reason is the variety of exercises for the biceps, triceps and forearm muscles. Whether building muscular strength or endurance, the list of exercises is vast, allowing enough variety to keep you motivated. Change your routine frequently to ensure your results keep coming.
Barbell Curl
The standing biceps curl uses a straight barbell to isolate and target the biceps muscle. To a lesser extent, this exercise also works your forearms. Although grips of various widths are used, a shoulder-width grip is most common. The grip places the palms facing up toward the ceiling. Beginning with arms extended down at your sides, slowly raise the barbell up to shoulder height, moving only your forearms. At the top of the movement, squeeze the biceps before lowering to the start position.
Alternating Hammer Curl
The alternating hammer curl uses dumbbells, isolating the biceps muscles primarily and the forearms to a lesser extent. To perform the exercise, stand and hold a dumbbell in each hand with palms facing inward and your arms extended at your sides. Keep your elbows close to your sides as you raise the left dumbbell to shoulder height, your forearm slightly above horizontal with the floor. Squeeze your biceps at the top of the exercise before returning to the starting position. Perform the same movement with the other arm.
Chinups
The chinup is an isolation exercise that primarily works the biceps muscle. To perform a chinup, you will need access to a chinup bar. Grasp the chinup bar with a shoulder-width, underhanded grip. Hang from the bar with your arms extended. To keep your feet from hitting the floor, bend your knees so your lower legs are parallel to the floor. Begin to pull yourself up, bending at the elbow until your chin is at the height of the bar. Lower yourself back to the starting position.
Cable Rope Hammer Curl
The cable rope hammer curl is an isolation exercise that works the biceps muscles. This exercise requires the use of a cable machine with the pulley set to a low position on the stack. Stand straight with your knees bent slightly, facing a cable tower. Use a rope attachment and grasp each end of the rope with palms facing inward and your arms extended toward the floor. Keeping your elbows pinned to your sides, curl the rope attachment up toward your chest, moving only your forearms. Hold briefly at the top of the movement and squeeze your biceps muscles before returning to the starting position.
Member Comments