Curling helps build up you biceps. Curling is simply picking up the weights and curling
it up to your chest. There are many forms of curling that can give you a huge biceps:
Curling with dumbbells-each hand has its own weight to lift. You can alternate hands.
Curl the right weight, then curl the left weight. Curl a light weight (Ex: 30 lb.) 8 times.
Do 3 sets of that. You right hand will curl the weight once. The left hand will curl the
weight once. Then the right hand will curl the weight a second time. And same with the
left.
7's-curling with a long bar with both hands, 7 times going only half way up (The
lower 7's). Then 7 more times with both hands going the top half way (The upper 7's).
Then curl the weight with both hands all the way, a full, normal curl 7 times. Do all this
without stopping to take a rest.
Curling with a long bar-just curl it 8 times. Do 3 sets of that. You are curling it full
way. Curling with a long bar may hurt your wrists a little, but will still give you the same
benefits of any other style.
A good workout would consist of all these. That would be 7 sets for your biceps.
Workout biceps once a week. Curl whatever weight feels good and puts up a good
challenge. Dont overstrain yourself. If you workout with curls you may also warn to
include shoulders and triceps along with it, for a complete arm workout.
Triceps
There are many ways to build up triceps. If you work on the triceps, you will
eliminate the flabby bottom side of your arm.
Skull Crush can be done simply by laying on a flat bench. You use a culling bar.
While laying down hang the bar behind your head then push the weight back over your
face so the bar is right above your head. Then lower the weight back behind your head
and do the process over again.
Triceps Extensions Stand in front of the machine the curved bar should be toward the
top of the machine. Grab the bar, tuck your elbows into your sides. Then push the
weight down, keeping your elbows tucked into your sides, until the your forearms are
perpendicular to your stomach. Then repeat the process.
If you do 3 or 4 sets of each of these exercises with 6-10 reps, you will get good results
on your arms. Remember to workout each muscle only once a week. They need healing
time. They are small and dont use much work to get big.
Forearms
Workout your forearms with wrist curls. Hold a dumbbell in your hand. Rest your
top arm on your thigh and curl the weight. This should be a small movement but will get
the job done.
Or if you dont like this you can go to a store and buy grips that you squeeze. I would
recommend these because these grips workout your both sides of your lower arm.
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