BICEPS AND FORE ARMS

Biceps and fore arms are one of the best workout combination. You can never do curls with out fore arms. As the result your fore arms gets very good workout when you do the biceps curls and especially in reverse grip biceps curls. As mentioned earlier that fore arms workouts are the secondary workouts that can be combined with back or biceps workouts. Now it's time to combine the biceps and fore arms workouts to get best results.

WORKOUTS:

     Do all the biceps workouts first and continue with the fore arms exercise to complete the day's schedule.

BICEPS:

1. Barbell biceps curl:

Barbell biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

(or)

2. Reverse grip barbell curl:

Reverse grip barbell curl

• Stand with your feet slightly apart and your arms straight, hold a barbell using an overhand grip(thumbs toward each other).
• Inhale and curl the bar to the shoulder level. Exhale as you lower the barbell to the starting position.
• This exercise works the extensors of the wrist and fingers. It also works the brachioradialis.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

3. Dumbbell biceps curl:

Dumbbell biceps curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the dumbbells up toward the shoulders.
• Keep the elbows stationary and only bring the dumbbells as high as you can without moving the elbows. Slowly lower the dumbbells, keeping a slight bend elbows at the bottom(don't lock the joints and try to keep tension on the muscle).

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

(or)

4. Dumbbell reverse curl:

Dumbbell reverse curl

• Stand with your feet about hip-width apart. Hold a dumbbell in each hand with overhand grip. Rest the dumbbells on your thigh, facing the wall.
• Curl the dumbbell by bending your elbows to form 60°. Hold for a second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

5. Cable curl machine:

Cable curl machine

• Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width apart, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly.
• Curl the bar toward your chest as far as you can without allowing your upper arms to move.
• You can also use V-Bar for a change in this workout. Use it on the alternate weeks skipping straight bar cable curl.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

6. Cable preacher curl:

        

Cable preacher curls

       

• Attach a straight bar to the low pulley of a preacher curl cable station. Grab the bar with a shoulder-width, underhand grip. 
• Slowly curl the bar up until palms are pointing towards your face. Pause for a second and lower the bar to the starting position.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :10- failure. 

(or)

7. Reverse grip ez-bar preacher curl:

Reverse grip ez-bar preacher curl

• Grasp the ez-bar at about shoulder width apart in overhand grip. Slowly curl the bar up by bending elbow to 90°. Do not move your arms during the workout movement. 
• Pause for a second and lower the bar to the starting position. Repeat the step to complete your set.

Frequency  :2-3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

8. Alternating dumbbell curl:

Alternating dumbbell curl

• Stand with feet about hip-width apart, abs engaged as you hold dumbbells in the sides. Squeeze the one of your bicep and bend the arm, curling the weight up toward the shoulder.
• Keep the elbow stationary and only bring the weight as high as you can without moving the elbow. Slowly lower the weights, keeping a slight bend elbow at the bottom(don't lock the joints and try to keep tension on the muscle). Repeat the same for the other hand.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

(or)

9. Alternating incline dumbbell curl:

Alternating incline dumbbell curl

• Lye on a incline bench with a dumbbell in each hand hanging on the sides, feet on the floor, face toward the ceiling. 
• Curl the dumbbell in the dominant hand to the shoulder level, other hanging still. Lower the dumbbell to the starting point and repeat the same for the the other hand. Do not swing your hands freely while you do this workout. 

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

10. One arm dumbbell preacher curl:

One arm dumbbell preacher curl

• Hold one dumbbell with underhand grip, position your upper arm on the preacher curl machine. Face toward the working bicep.
• Curl the dumbbell while keeping your upper arm at same position. Refrain from using your shoulder during the movement. Hold for a second and return to the starting position. Repeat the same by switching to the other hand.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10- failure.

(or)

11. Concentration curl:

Concentration curl

• Start by sitting on the edge of the bench, holding the dumbbell in your left hand. Let the left arm hang straight down with the elbow resting on the inside of the knee. 
• Lean forward so your torso is over your legs and place the right hand on the right knee.
• Bending the elbow, curl the dumbbell up to the shoulder level and pause momentarily before slowly lowering the dumbbell to the starting position.
• Repeat until your set is finished, then switch sides and complete with the right arm.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :12- failure.

FORE ARMS:

12. Finger curl:

Finger curls

• This exercise plays an important role in development of your fore arm muscles. Kneel down on the floor with your fore arm resting on a bench. Take an under hand grip on the bar using only the fingers.
• Curl the fingers, then the wrist up as far as possible and then down, keeping the elbows stationary. For the best results, do not grip the barbell; keep it placed on the last few digits of the fingers. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure. 

(or)

13. Seated palm down barbell wrist curl:

Seated palm down barbell wrist curl
over hand grip

• Sit with your fore arms resting on your thighs. Take an over hand grip on the bar with wrists passively extended. 
• Curl your wrist up as much as you, pause for a second. Lower your wrists slowly to the starting position and repeat.

Seated palm down barbell wrist curl
under hand grip

Frequency  :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

14. Dumbbell wrist curl-underhand grip:

Under hand wrist curl

• Sit on a bench, grasp a dumbbell in each hand with an under hand grip. 
• Inhale and curl your wrist up as much as you can. Exhale as you complete the movement. This exercise works the flexors of the wrist and finger.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

(or)

15. Dumbbell wrist curl-over hand grip:

Wrist curl-over hand grip

• Sit on a bench, grasp a dumbbell in each hand with an over hand grip. 
• Inhale and curl your wrist up as much as you can. Exhale as you complete the movement. This exercise works the flexors of the wrist and finger.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

16. One arm dumbbell wrist curl:

One arm dumbbell wrist curl

• Kneel down on the floor. Grasp a dumbbell with an under hand grip, wrists passively extended.
• Inhale and curl your wrist up. Exhale as you complete the movement. Repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

17. Pin cable curl:

Pin cable curl

• Attach a straight bar to the low pulley of the cable station. Grab the bar from your barbell using an underhand grip behind you, while keeping your arms straight. 
• Flex your wrists to raise the bar up as high as possible. Pause for a second and lower the bar to the starting position and repeat.

Frequency  :2 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

18. Standing barbell wrist curl:

behind the back wrist curl

• Grab a barbell from your behind using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers.
• Flex your wrists to raise the barbell up as high as possible. Do not move your arms during the course of the movement. Reverse the movement to lower the barbell. Repeat.

Frequency  :2-3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-failure.

Tags: Indian muscle building combined biceps and fore arms workouts, Indian body building biceps and fore arms combo workouts.