1. Basic Weight Training Developing the Arms
Chapter 7

2. My 90 percent athlete going 100 percent will beat your 100 percent athlete going 90 percent every time. — Bear Bryant

3. Exercises for the Biceps
Arm curls: E-Z bar or barbell
Dumbbell curls
Seated dumbbell curls
Preacher curls: barbell or E-Z bar
Preacher curls: dumbbells
Reverse curls
Poleate curls

4. Arm Curls: E-Z Bar or Barbell Major Muscles: biceps brachius, brachialis, forearm flexors
Standing, grasp the bar with palms upward, and hands shoulder width apart.
Keep upper body rigid.
Bend (flex) your elbows until the bar reaches a level slightly below the collarbone.
Return the bar to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

5. Dumbbell Curls Major Muscles: biceps brachius, brachialis, forearm flexors
Stand with feet shoulder width apart.
Use supine grip (palms up).
Begin with the arms extended, bend one arm at a time until the weight approach your shoulders.
Return to the starting position, and repeat with the other arm.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

6. Seated Dumbbell Curls Major Muscles: biceps brachius, brachialis, forearm flexors
Sit on flat or incline bench.
Grasp dumbbells using supine grip (palms up).
Begin with the arms extended, bend the arms until the weights approach your shoulders.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

7. Preacher Curls with E-Z Bar or Barbell Major Muscles: biceps brachius, brachialis, forearm flexors
Grasp E-Z bar or barbell with supinated grip (palms up).
Place your elbows on the preacher stand and extend your elbows fully.
Bend your arms ("curl" the weight) until they almost reach your collarbone.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

8. Dumbbell Preacher Curls Major Muscles: biceps brachius, brachialis, forearm flexors
Grasp dumbbell with supinated grip (palms up).
Place your left elbow on the preacher stand and extend your elbow fully.
Bend your arm ("curl" the weight) until it almost reaches your collarbone.
Return to the starting position. Repeat with your other arm.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

9. Reverse Curls with E-Z Bar or Barbell Major Muscles: biceps brachius, brachioradialis, forearm extensors
Stand holding the bar with a pronated grip (palms down).
Flex your elbows until the bar almost reaches the collarbone.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

10. Poleate Curls with Partner Major Muscles: biceps brachius, brachialis, forearm flexors
Grasp the pole or bar shoulder width apart with supinated grip and arms extended.
Curl the bar to your upper chest while your partner resists the motion.
Return to the starting position.
© 2007 Thomas Fahey

11. Triceps Exercises French curls Bench triceps extensions
Parallel-bar dips
Chair-dips
Triceps extensions, exercise machines
Triceps extensions on the lat machine

12. French Curls Major Muscles: triceps brachius
Grasp a barbell or E-Z bar behind your head, using a pronated grip with hands 6 to 12 inches apart.
Keeping your elbows up and stationary, extend your arms until the weight is overhead.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

13. Dips on Parallel Bars or Machine Major Muscles: triceps brachius
Adjust the weight on the machine.
Support yourself between the parallel bars with arms extended fully.
Lower yourself between the bars until your chest is almost even with the bars.
Push up by extending your elbows until you reach the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

14. Chair Dips Major Muscles: triceps brachius
Support yourself between two sturdy chairs placed slightly more than shoulder width apart.
Face toward the ceiling with your elbows and legs fully extended.
Lower yourself by slowly bending your elbows.
Then push up until you reach the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

15. Triceps Extensions on Bench Major Muscles: triceps brachius
Lie on a bench with arms extended, grasping a dumbbell with both hands.
Keeping elbows up, lower the weight behind your head.
Extend your elbows and return the weight to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

16. Triceps Extensions on Lat Machine Major Muscles: triceps brachius
Use narrow, pronated grip, grasp bar and fully extend your arms with your elbows held closely at your side.
With elbows locked at your side, allow your hands to be pulled up to your chest; then firmly push the weight back to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

17. Poleate Forearm Curls Major Muscles: wrist flexors and extensors
Grasp the bar in both hands while your partner holds the other end of the bar tightly.
Twist the bar by turning your wrist— first inward, then outward.
© 2007 Thomas Fahey

18. Basic Weight Training Developing the Arms
Chapter 7