The arms are composed of several muscles. For the purpose of having those big ripped arms, most exercise routines focus on the biceps and triceps. These two muscles cover the upper arm. The biceps cover the front part and the triceps cover the back part.
Huge well-defined muscular arms are like massive guns. They bring a lot of fire power to the owner. They look good on a shirt with our without sleeves for both men and women. The biceps are more visible compared to the triceps so here are three bicep curls for big ripped arms to set you on your way to amazing arms:
1. Front dumbbell curl. Hold one dumbbell on each hand horizontally with your palm facing the front. Lock your elbow to the side of your stomach and your arm must be forming an angle more than 90 degrees but less than 180 degrees. Raise the dumbbell slowly so that you feel a slow burn as you lift the weight up. Lower the weight gradually to feel the muscle burn as you release the tension.
When lifting and lowering the weight, keep your elbow locked to your side always. Do the same for the other arm if you are not exercising both arms at the same time. It is advisable to workout only one arm at a time so that you can focus on the muscle and the movement. You can also do a variation of the curl by holding the dumbbell vertically.
2. Modified front dumbbell curl. If you are not comfortable locking your elbow to the side of your stomach, you can use the other hand to support your elbow to hold the position of your upper and lower arms. You need to raise your upper arm in front of you so that it is at a 90 degree angle to your body and then let the other arm hold the elbow.
3. Sideways dumbbell curl. You can have either one or both hands hold the dumbbell. Instead of lifting the weight in front of you, you can exercise your biceps by aligning your upper arm with your shoulder sideways.
For the starting position, put your arm to the side with your palm close to your sides. Slowly lift the weight, with your elbow slightly bent until your upper arm is aligned with your shoulder. Slowly twist your arm outward so that your palm faces the ceiling.
Remember to keep your elbow slightly bent to prevent any injury. Then gradually lift the weight by curling your lower arm towards your upper arm until your arm forms an angle between 45 degrees to 90 degrees. Slowly release the muscle contraction by rolling back your lower arm to its original position with elbow still slightly bent and palm facing the ceiling.
If you are not holding a dumbbell on the other arm, use the other arm to support your elbow and stabilize the position of your arm.
These biceps exercise routines will get you started in getting the massive arms that you want. Exercise with caution and stick to the instructions so that you do not get any injuries along the way. Go and get those arms ripped!
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