The 5 Most Efficient Arm Exercises How To Get Big Biceps And Triceps
Posted on 01. Jul, 2012 by admin in How to Get Big Biceps
Standing barbell curls, inclined dumbbell curls, one-arm preacher curls, overhead cable curls—all of these curls have a single common goal, which is to improve the arms, particularly the biceps. The biceps, as well as the triceps, are the muscles that mankind most commonly use to perform his different physical activities. To start with, they are very important for lifting heavy things for a prolonged period of time; they’re also crucial for pushing or pulling heavy things as well to some distance. And when such activities are done repeatedly or habitually, the need for huge and strong biceps becomes more necessary than ever, and can only be achieved with effective and efficient arm exercises.
While the above mentioned curl exercises are effective, not all of them are necessarily the most efficient in enhancing the size and strength of the biceps and triceps. To get big biceps fast, these routines are the top choices by champion body builders and certified fitness professionals.
1. Hammer curls. The hammer curls is the perfect choice of arm workout for amateur muscle builders. It also employs the use of dumbbells, which gives the beginner flexibility and even the option of working out only one arm instead of both. It is very necessary to keenly choose the right weight of the dumbbells in order to avoid injury, especially to the bones. A good method of determining if the dumbbell is of the appropriate weight is by carrying it down with one’s back resting straight on a wall—if the back remains straight and relaxed while the arm carries the tension from the weights, then it’s the right dumbbells to work on.
2. Seated dumbbell curls. The seated dumbbell curls is a variation of the hammer curls. As the hammer curls are done while standing up, the seated dumbbell curls are performed by sitting in a low position and allowing the elbows to rest on the quads. This ensures that the biceps are worked out to the optimum. However, the quads have to be stable, and the arms should have established an amount of strength in order to avoid the arms from slipping or the dumbbells from dropping. This is a slightly more intense and dangerous workout compared to the hammer curls, and is thus recommended for body builders with higher or better weight lifting skills.
3. Standing barbell curls. If the hammer curls uses dumbbells, then its equivalent exercise employing the use of barbells is the standing barbell curls. Compared to dumbbells, barbells take up much more space and basically weigh heavier. They also allow less flexibility, and take away the option of working out one arm at a time. However, they are better in improving stability. The standing barbell curls is the simplest of barbell exercises, although it requires extreme caution in usage from the weight lifter, so as to avoid unnecessary harm.
4. Overhead barbell curls. The overhead barbell curls is probably the most intense, as well as the most dangerous, weight lifting exercise in the body building industry. A stable and strong combination of quads, hamstrings, and abs is necessary to perform this routine not only properly, but also safely. Aside from that, due to the difficulty and the hazard accompanied in performing this exercise, strong arm muscles should definitely be established, especially to avoid injury towards oneself. This type of barbell curl could well be considered the ultimate test of bicep strength.
5. Overhead cable curls. And last but not the least, the overhead cable curls is a variation of the overhead barbell curls. It employs the use of weight lifting equipment, which makes this exercise safer but just as effective. The advantage of this equipment compared with the dumbbells and barbells is the ability to increase or decrease weight, depending on the individual’s strength and capacity. However, it does not leave as much room for flexibility compared with lifting dumbbells and barbells. Overall, it is most efficient still in enhancing bicep size and strength.
These five weight lifting routines are the best in their field, and the most recommended by professional body builders. But, the effort and hard work poured in performing these routinely will be futile if not accompanied with the proper nutrition, and a healthy dose of muscle enhancing supplement—such as nitric oxide.
