Everyone who goes to the gym wants to have large, defined arms, with noticeably peaked biceps and big, horseshoe shaped triceps. This is the body part other people will ask for advice on first. “Take out the ball”, children and adults often say when they see an eye-catching arm. Well, that’s what this article is about.
STANDING SINGLE-HANDED DUMBBELL CURLS
Standing, hold a dumbbell in each hand, with your arms extended to the sides. Raise the two dumbbells at the same time, twisting the wrists until the palms of the hands are in the final position. Return the weight in a controlled manner to the starting point, reversing the movement of the wrists.
Standing in front of a high pulley, hold a short straight bar or downwards bending bar with your hands slightly less than shoulder width apart. Lower the bar forcefully until your arms are fully extended. Then bring it back up until your forearms are slightly more than parallel with the floor.
Stand and hold a bar with your arms outstretched using a pronated grip, shoulder width apart. Lift the weight, without swinging your body, until the arms are slightly more than at right angles with the floor. Go down to the starting point in a controlled manner.
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