Hand exercises

This list contains all the arm exercises we know - now you will learn how to build impressive biceps and form massive, sculpted triceps. Give yourself Champion hands!

1. Standing biceps curl
2. How to properly perform a standing biceps curl?
3. Standing dumbbell curl
4. Read more... Scott Bench Curls
5. Incline Dumbbell Raise
6. Concentrated biceps curl
7. Curling your arms on a block
8. Close grip press
9. How to pump up triceps on parallel bars?
10. Push-ups between supports
11. French barbell press lying, standing, sitting.

Standing biceps curl

Climb projectile standing biceps curl - this is one of the basic exercises to form volume and develop mass and strength biceps.

How to properly perform a standing biceps curl?

1. Keep your feet shoulder-width apart (maybe a little wider), with your knees slightly bent.
2. Your back should always be flat and straight. Read more…
   

   Standing dumbbell curl

   
   
   
   
   

   Standing dumbbell curl - it's classic basic exercise, the purpose of which is to build the mass and volume of the shoulder flexor and increase the strength of the biceps.

   Dumbbell lifts can be done:

   1. Simultaneously.
   2. One at a time.
   3. Alternately.

   Read more... Scott Bench Curls

   
   
   
   
   

   Scott Bench Curls – isolating exercise aimed at concentrated working out the shoulder flexor. This exercise focuses on lower part of the biceps, lengthening and filling it.

   Execute with:

   1. 1. straight or curved barbell,

   Read more…

   Incline Dumbbell Raise

   
   
   
   
   

   Lifting dumbbells on an inclined bench in its execution is very similar to “lifting dumbbells, kettlebells, blocks, barbells for biceps while sitting.” Almost the same thing - but with a slight tilt back. This exercise is aimed at "abdomen» biceps, attaches relief, qualitatively divides And lengthens his. Curling arms on an inclined bench should be done with moderate weight. The main thing here is not the load, but the correct technique plus concentration. Elbows should be motionless at all times. The bench angle is usually set at 20-45 degrees.

   Read more…

   Concentrated biceps curl

   
   
   
   
   

   Concentrated biceps curl This is an isolation exercise that works great on the shoulder flexor. It allows you to achieve "diving» effect on your biceps.

   There are options from the position:

   1. 1. Standing.More details…
         

         Curling your arms on a block

         
         
         
         
         

         Standing biceps curls are a very cool exercise for polishing and improving the shape of your biceps.

         Performed from a standing position with both hands simultaneously, alternately or alternately. As with other exercises with pulley devices, it will not be superfluous to apply the principles of bodybuilding here:

         Read more…

         Close grip press

         
         
         
         
         

         Narrow bench press – basic fitness and bodybuilding exercise to gain strength, mass and volume of your triceps. In addition to the “triceps brachii muscle”, this exercise also takes an active part breast And deltas. The smart move is to leave this press until the very end. training programso that relatively fresh shoulders and chest will help “bomb” with heavy weights someone who is already pretty tired and exhausted from other exercises triceps.

         Read more…

         How to pump up triceps on parallel bars?

         
         
         
         
         

         Dips - a basic fitness and bodybuilding exercise that involves almost all the muscles of the upper body. The main emphasis of the impact is on hands, breast, shoulders And back.

         We remember that in order to maximize the focus of this exercise on the pectoral muscles, it was necessary to constantly tilt the body forward in this exercise. Unlike the chest, to maximize pump up your triceps in dips, necessary throughout the entire movement constantly keep vertical body position.

         Correct breathing pattern:

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         Push-ups between supports

         
         
         
         
         

         Push-ups between supports - a basic fitness and bodybuilding exercise that includes almost everything shoulder girdle muscles. A significant advantage of this exercise is that it simplicity, ease execution and availability. You can easily perform this press at home using any available furniture. For example, for the legs - a sofa or chair, and for the arms - a kitchen stool or chair.

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         French barbell press lying, standing, sitting.

         
         
         
         
         

         French bench press - one of the isolated fitness and bodybuilding exercises aimed at thorough elaboration and jewelry polishing shoulder extensor. The exercise affects the entire spectrum of the triceps muscles, but especially the average And internal heads of “Your triceps.”

         Read more…