Description
Work the biceps first before doing any other exercise to improve strength and vitality throughout the course of the workout. The triceps need to be trained harder then the biceps though. Without training the triceps your arms will not be full developed and your core will be weak as well. Alternate between Bicep and Tricep Exercises for maximum strength and payoff. You can perform the bench exercises on a chair, lying down, or on a bed too.
Exercise Routine
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Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ...Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. Exercise description by Bodybuilding.com (less)
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Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
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With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less)
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Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the...Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. Exercise description by Bodybuilding.com (less)
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Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular t...Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand should be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! Exercise description by Bodybuilding.com (less)
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Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b...Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description by Bodybuilding.com (less)
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