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Arms Biceps and Triceps (1)

Arms Biceps and Triceps (1)

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Published by: hemavv on Oct 06, 2011
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11/26/2012

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Arm Exercises
By Lee Hayward
Arm Muscle Anatomy
 The arms consist of three main areas - the biceps, triceps, and forearms.
 
The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).Beneath the biceps is the brachialis, a flat muscle group that runs about half way up theupper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.The triceps is a three-headed muscle that is on the back of the upper arm (hence the nametri in triceps).There are three primary muscle groups in the forearms. The forearm flexors lie along theinner sides of the forearms. The forearm extensors run along the outer sides of theforearms. And the supinators that lie on the upper and outer sections of the forearms.It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficultto unlearn bad exercise habits, so it is best to learn the right exercise technique from thevery start.The key to developing the arms is to avoid overtraining these small muscle groups. Thearms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. Thetriceps are used when doing any type of pressing movement for the chest and/or shoulders. And the forearms are used whenever you have to grip the weights.
 
Bicep Exercises
Standing Barbell Curls
 This exercise is a basic movement that works the biceps and forearms.Grab a barbell with an underhand grip. Stand with your feet shoulder width apart. Let the barbell hang in front of you at arms length. Keep your elbows close to your torso at alltimes.Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps.Slowly lower the barbell to the starting position. Repeat.
Tips - do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the movement  slow and controlled. For variety you can use different typesof barbells (i.e. an ez curl bar) to work the muscles at different angles. You can also do this exercise with a bar attached to a low cable pulley.
 

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