Health Are you tired of small arms? Wish your arms looked like Popeye. Many people have aske me how I got the size arms that I have, but to be honest with you, it wasn’t that hard. I ate right and followed a routine and then one day it started to happen. You see, I had small arms at one time of my life as well. I found out what to do and did it. There are many exercises to getting ripped biceps. I know of 3 that really do help you achieve bigger biceps. I will give you a description of the exercises below so you can begin your bicep venture. Get ripped biceps with these 3 exercises: 1. 21 Curls – I prefer standing but you can be seated. Take a dumbbell in each hand or use a bar, holding the weights at arm’s length down at your sides. Curl the weights upward but stop halfway, when your forearms are about parallel to the floor, lower them again to the starting position. Do this 7 times, of this movement. Curl the weights all the way up but stop halfway down and do this 7 times. At this point, even though you’re tired, finish off the set by doing 7 full curls. Do all 3 off these without stopping. 2. Spider Curls – These will help you to get really ripped biceps. To setup for the spider curl you need to either turn the arm padding around 180 degrees, or position yourself at the front of the bench facing the seat. Grab a barbell and hold it with an underhand grip, around shoulder width apart and position yourself with your stomach on the padding and arms hanging off the high side. Keep your eyes facing forward and slowly curl the weight up as far as possible. Squeeze the biceps and pause, slowly lower the weight back to the bottom. 3 sets of 8 – 10 repetitions. 3. Zottman Curls – Hold two dumbbells at arm’s length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do this one arm at a time alternately or over a preacher bench. Getting the biceps you have always wanted is just a few exercises away. You don’t have to work your arms every singke day to get huge results. The spider curls, 21 curls, and the Zottman curls, will definitely give you ripped biceps. They are extremely powerful and hard. Just don’t give up, work very hard to achieve your goals and don’t use weight that’s to heavy to lift over a period of time. Follow these 3 steps to bigger biceps and you will receive ripped biceps. Your goals are right in front of you. All that stands in your way is you. Article Source: About the Author: 相关的主题文章: