IN FITNESS & IN HEALTH 45
ARM YOURSELF
3 STEPS TO BIGGER, BADDER BICEPS!
Arms and biceps in particular are one of the muscle groups that most people are interested in working on and for good reason. After all, a good set of bulging biceps look great with your shirt off, wearing a tighter fitting t-shirt and you could even pull off the long sleeve look given the right amount of size.
« « THE SLEEVE BUSTING WORKOUT
1
ALTERNATING DUMMBELL CURLS 3 SETS X 10 REPS EACH ARM STANDING STRAIGHT BAR CURLS 3 SETS X 10 REPS STANDING DUMBBELL CURLS 3 SETS X 10 REPS
SEATED DUMBBELL CURLS
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STRAIGHT BAR CABLE CURL
TWO ARM DUMBBELL CURLS
1. SEATED DUMBBELL CURLS
2. CABLE STRAIGHT BAR CURL
3. TWO ARM CURLS
Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.
Attach a straight bar to a low pulley and position your hand on the bar with palms facing up. Stand about 2 feet away from the pulley with your arms straight down. With a slight bend in your knees and your abs tight, exhale as you curl the bar towards your chest. Be sure that your elbows and upper arms are close to your side and stop when your forearms reach your biceps.
Grab a dumbbell in each hand and let your arms hang at your sides. Slowly curl both dumbbells up and try to touch them to your shoulders. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your biceps for a onecount at the top of the movement. Slowly lower the dumbbells to the starting position and repeat.
PHOTOS: TONY MITCHELL WWW.OAMEDIAGROUP.COM • MODEL: TERRENCE HORNSBY