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Fitness Tips For For 10/21/2009
How To Get Bigger Biceps and Forearms Exercises
Best Biceps Exercises
Dumbbell Supinating Curls
One of the very best size-builders, this exercise engages two
functions of the biceps muscles, curling and supinating (turning
the hands upward). Hold a pair of dumbbells at your sides, palms
toward your body. Curl them simultaneously, turning your hands
upward as you do so. Your palms should be up about half way
through the movement.
Close Grip Vertical Curls
Since dumbbell curls are essentially a wide grip exercise
effecting the outer biceps head, the second exercise is done
with a close grip working the inner head. Use a curling bar
taking the inside grip, or a straight bar with a 4" hand
spacing. Lean over a vertical curling bench. On the angled
bench, you lose tension at the top. Vertical curls provide
resistance at the point of complete contraction, building
that much-sought-after high biceps peak. Brace your upper
arm firmly against the pad. Do full movements, holding the
bar at the top for 1/2 second. Lower slowly.
This exercise works the brachialis, the muscle between the
biceps and triceps. If you haven't done this for a while,
you'll notice instant size gains within days of including
hammer curls. Do these standing or seated. I prefer
simultaneous curls, but you can alternate arms for variety.
start the same as you did the supination curls, palms
toward you. Curl the dumbbells keeping the thumbs-up
Best Forearm Exercises
Pulley Wrist Curl
Attach a revolving bar to a floor pulley cable. Squat in
front of it, bracing your lower arms on your thighs. Lower
the bar to your fingertips. Bring it to your palms by curling
your fingers, then curl your knuckles toward you wrists. Hold
and lower slowly. The pulley gives you continuous tension
while the tension varies with a barbell. You'll feel a
tremendous pump in the forearm flexors.
Reverse Grip Wrist Curl
Sit on the end of a bench holding a barbell. Lower your hand
forward, then bring it up as high as possible. You'll feel
this in the forearm extensors level with the backs of your
These two exercises isolate and stimulate stubborn forearm
development. (Incidentally, reverse curls are NOT a forearm
exercise, except in a secondary way. It would be like doing
military presses for the triceps, or bent over rows for the
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.