Arms Body Building Techniques
Triceps Rope Extensions
Triceps rope extensions is a great exercise that primarily targets the triceps. To perform triceps rope extensions effectively, begin by setting up a cable machine with a rope attachment. Adjust the weight to an appropriate level. Stand facing the machine with your feet shoulder-width apart and grasp the rope with both hands, using an overhand grip. Pull the rope down so that your elbows are bent, and your hands are close to your chest, maintaining a stable stance with a straight back and engaged core. Step back slightly to create tension in the cable. Start the exercise by extending your arms downward and outward, pulling the rope apart as you push it down towards your thighs. Focus on contracting your triceps, the muscles on the back of your upper arms, throughout the movement. At the bottom of the extension, your arms should be fully extended but not locked at the elbows. Pause briefly at the bottom, then slowly return the rope to the starting position by bending your elbows. Breathe out as you extend the rope and inhale as you return to the starting position.
Dumbbell Bicep Curls
Bicep Curls are a great exercise that primarily targets the bicep muscles. To perform bicep curls correctly, begin by standing with your feet shoulder-width apart and your arms fully extended at your sides, holding a dumbbell in each hand with your palms facing forward. Keep your elbows close to your torso and your back straight, engaging your core for stability. Start the exercise by slowly curling the dumbbells upward towards your shoulders, focusing on contracting your biceps. Maintain a controlled pace and avoid swinging your body or using momentum. Ensure your elbows stay stationary throughout the movement, moving only your forearms. Pause briefly at the top of the curl when your biceps are fully contracted, then gradually lower the dumbbells back to the starting position, fully extending your arms. Breathe out as you curl the weights up and inhale as you lower them.