The prevailing wisdom of most bodybuilding routines, especially those targeting the arms, tends to be lift more to get more. While there is some truth to the notion that increasing the working weight of an exercise will lead to muscle gains, the three keys to getting bigger biceps and triceps are range of motion, tension and pace. By increasing range of motion, more muscle fibers can be recruited to do the work. Increasing the overall number of active muscle fibers will lead to bigger bicep gains. By keeping the arm muscles flexed throughout the entire range of motion, more tension is placed on the muscles and the more significant the gains. By controlling the pace of the exercise, the bodybuilder places more stress on the muscles and can control his form more effectively.
Hammer Curls
Step 1
Hold one dumbbell in each hand.
Step 2
Stand with your feet hip-width apart, keeping the knees bent slightly and the back straight.
Step 3
Keep the elbows in place, curl the dumbbells up to the shoulders and hold for one second. The ends of the dumbbells should be parallel to the feet and the wrists should remain in the neutral -- or natural -- position throughout the exercise.
Step 4
Lower the dumbbells slowly back to the starting position. Count to three as the dumbbells are lowered. Do not lock the elbows.
Step 5
Complete three sets of eight repetitions.
Barbell Curls
Step 1
Hold one dumbbell in each hand.
Step 2
Stand with your feet hip-width apart, keeping the knees bent slightly and the back straight.
Step 3
Curl the dumbbells up to the chest, keeping the forearms in line with the upper arms. The wrists should start in the neutral or natural position and twist to the supine position by the end of the lift. This means the dumbbells are parallel to the feet when they start and perpendicular to the feet at the apex of the curl.
Step 4
Lower the dumbbells, straightening the wrists into the neutral position while counting to three. Do not lock out the elbows.
One-Arm Triceps Press
Step 1
Stand with your feet shoulder-width apart.
Step 2
Hold only one dumbbell in one hand. This is a one-arm exercise.
Step 3
Lower the dumbbell carefully to the opposite shoulder. If holding the weight in the right hand, lower it until the end of the dumbbell touches the left shoulder. This is the starting position.
Step 4
Lift the dumbbell, keeping it in line with the shoulders until the arm is nearly straight. Do not lock the elbows. Hold it in place for one second.
Step 5
Lower the dumbbell slowly to the starting position, counting to three.
Step 6
Complete one set of 10 repetitions, then switch arms and repeat.
Tips and Warnings
- For an optimal workout, try to use 15 to 20 percent of your maximum bench press. If your maximum bench press is 300 pounds, use 45- or 60-pound dumbbells.
- Warm up for at least 10 minutes before any weight-training workout.
Things You'll Need
- 1 set of dumbbells
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