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| Forearm Workouts |
1.Underhand Wrist Curls
Instructions:
- Hold a dumbbells or barbell in both hands and then find a way to support your forearm.
- You can do this with your spare hand, or you can do it by resting the lower portion of your arm on a weights bench while keeping it parallel to the floor. The palm should be facing up.
- Now you’re going to let the wrist relax so that the weight hangs back, before you curl the weight upward and toward your body using only your hand
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| Underhand Wrist Curls |
2.Underhand Wrist Dumbbell
Instructions:
- Hold a dumbbell in one hand and then find a bench to support your forearm.
- You can do this with your spare hand, or you can do it by resting the lower portion of your arm on a weights bench while keeping it parallel to the floor. The palm should be facing up.
- Now you’re going to let the wrist relax so that the weight hangs back, before you curl the weight upward and toward your body using only your hand
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| Underhand Wrist Curl |
3.Standing Overhand Grip Wrist Curl
Introduction:-
- Stand holding a barbell about 4-6 inches in front of your thighs, using a overhand grip. Both your hands and feet should be spaced shoulder-width apart.
- Extend your wrist to lift the weight up as high as you can. Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start.
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| Standing Overhand Wrist Grip Curl |
4.Dumbbell one-arm reverse wrist curl
Instructions:-
- Holding a dumbbell in one hand, kneel by the side of a flat bench.
- Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge.
- Exhale as you raise the dumbbell by extending your wrist.
- Hold for a count of two.
- Inhale as you slowly lower the dumbbell to the starting position by flexing your wrist.
- Repeat 3X12 or for the recommended number of repetitions.
- Repeat the exercise with your opposite arm.
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| Dumbbell one arm reverse wrist curl |
5.Seated Reverse Barbell Wrist Curl
Introduction:-
- This movement is performed with a barbell in a seated position.
- Sit on a bench, leaving enough room to place your arms on. Bend forward slightly.
- Grasp the barbell with an overhand grip. Place your hands very close together matched by your elbows.
- Your arms should be flat on the bench with your hands at the edge so they are able to bend down. First, bend your wrist to allow for the weight to hang down, you will feel a stretch. Next, roll the weight up until your upper forearm contracts.
- Slowly lower the weight back to a fully extended position. Repeat the movement.
Tips
- When you contract the muscle at the top, lift you arms slightly towards you to get a greater contraction.
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| Seated reverse barbell wrist curl |
6.Barbell behind the back wrist curls
Instructions:-
- Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
- You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
- Note: Your wrist should be the only body part moving for this exercise.
- Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- Repeat 3X12 or for the recommended amount of repetitions.
- When finished, lower the barbell down to the squat rack or the floor by bending the knees.
Variations:
You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.
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| Barbell behind the back wrist curl |
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Best workouts of all the time
Triceps workouts are the key to kickstarting major gains for massive arms. Include these 10 key workout moves into your routine for better arms.
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| Triceps Workout Chart |
1.Triceps Pushdown
Instruction-
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Triceps rope push
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.
2.Decline Skull Crusher
Instructions:-
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Decline skull crusher
Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.
3.Triceps Pushdown
Instructions:-
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Triceps Push Down Machine
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
4.One Hand Standing Dumbbell Triceps Extension
Instructions:-
- To begin, stand up with a dumbbell held by one hands. Your feet should be about shoulder width apart from each other. Slowly use one hands to grab the dumbbell and lift it over your head until one arms are fully extended.
- The resistance should be resting in the palms of your hand with your thumbs around it. The palm of the hand should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Dumbbell extension |
Tips:
- Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
- There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
- Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.
5.Tricep Dumbbell Kickback
Instructions:-
- Start with a dumbbell in one hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Tips: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
6.Close-Grip Barbell Bench Press
Instructions:-
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
- Tip: It should take at least twice as long to go down than to come up.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Close Grip Bench Press
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
7.Overhead Barbell Extension
Instructions:-
- To start, lay down on a flat bench holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Overhead barbell extension |
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.
8.Dips - Triceps
Instructions:-
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available.
- These machines use weight to help you push your bodyweight.
- Otherwise, a spotter holding your legs can help.
- More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
9.Lying Dumbbell Triceps Extensions
Instruction:-
- Lie down on a flat bench and get dumbbells in your hands.
- Your arms should be fully extended and perpendicular to your body. Your palms should be facing in and towards each other, and they should be tucked in.
- Breathe in and lower the dumbbells until they are near the sides of your head without moving anything below the elbow, so only the forearms should move. Breathe out and lift with your triceps back to the starting position.
- Repeat 3X12 each side or recommended.
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| Overhand dumbbell extension |
10.Overhead Barbell Triceps Extension
Instructions:-
- To begin, sit down on a bench with holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
- Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
- Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
- Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
- Repeat 3X12 each side or for the recommended amount of repetitions.
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| Overhead barbell triceps extension |
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.
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Best workouts all the times of biceps don't miss out these.
Here are the 10 best exercises that focus on the biceps to add after your rows and pulldowns.https://omarzayn.blogspot.com
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| Biceps workouts |
1.Seated Dumbbell Curl
Instructions:-
- Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.
- Repeat 3X12 each side or for the recommended amount of repetitions.
Variations:
- There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
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| Seated Biceps Curl |
2.Dumbbell hammer curl
Instructions:-
- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the 3X12 each side or recommended.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
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| Dumbbell hammer curl |
3.One Arm Dumbbell Preacher Curl
Instructions:-
- Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- Switch arms and repeat the movement.
- Repeat 3X12 each side or recommended.
Variations: You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.
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| Dumbbell preacher curl |
4.Overhead Cable Curl
Instructions:-
- To begin, set a weight that is comfortable on each side of the pulley machine.
- Note: Make sure that the amount of weight selected is the same on each side.
- Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.
- Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.
- While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
- While inhaling, move your forearms back to the starting position.
- Note: Your entire body is stationary during this exercise except for the forearms.
- Repeat 3X12 each side or for the recommended amount of repetitions prescribed in your program.
Variations: This exercise can also be performed using one handle at a time.
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| Overhead cable curl |
5.Preacher Biceps Curl
Instructions:-
- To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat 3X12 each side for the recommended amount of repetitions.
Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.
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| Preacher Biceps Curl |
6.Olympic Bar Hammer Curls
Instructions:-
- The standing olympic bar is the cornerstone of many bicep building routines. Grasp a Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
- Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
- The bar should not be touching your body.
- Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
- Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
- Repeat 3X12 each sides or for recommended reps.
Note:-
- Biceps are exercises that can vary in shape, lifting angles and resistance. But in the end there is one goal is to enlarge and amplify the biceps muscle.
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| Olympic bar |
7.Concentration Curls
Instructions:-
Well, only if you consider huge biceps dated. According to an American Council on Exercise study, seated dumbbell concentration curls yield 97% biceps activity, in contrast to cable curls or chinups (80%), barbell curls (76%), EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).
Variations
“Since the upper arm is stabilized against the back of the thigh, it isolates the biceps muscle,” says ACE chief science officer Cedric Bryant, Ph.D.
He recommends training bi’s two to three times a week, with 48–72 hours between sessions for recovery. “But to really get size, include concentration curls at least once a week.”
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| Concentration curl |
8.Incline Bench Dumbbell Curl
Instructions:-
- Setup for the incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
- Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
- You should be holding the dumbbells with an underhand grip, palms facing up.
- Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
- Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible.
- Squeeze the biceps, and then slowly lower them back to the starting position.
- Repeat 3X12 each sides or for recommended reps.
Variation:-
- Keep the rep timing slow and control the weight on the way down.
- Keep your elbows fixed. They should not come forward as you curl the weight up as only your forearms should move.
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| Incline bench dumbbell curl |
9.EZ Bar Curl
Instructions:-
- To perform this movement you will need an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned , hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat 3X12 each side for the recommended amount of repetitions.
Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead.You may also use a wider grip for variety purposes.
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| EZ bar curl |
10.Cable Rope Hammer Curl
Instructions:-
- Cable Hammer Curls - Rope Attachment Instructions. Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Repeat 3X12 each side or for recommended.
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| Cable Hammer curl |
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