Chances are, the very first time you entered the gym, you went through the arms workout. Its obvious because everybody wants a great looking arms as they are the most visible part of our body. Whatever be the goal, the concern is are you really getting most out of your arms training?
To get the best out of it, it is very important to learn about the arm muscle anatomy, how they work, how they move and so on.
So here is a brief on the anatomy of the arm muscles(talking only about biceps here!):
Biceps is the double headed muscle that lies in between the shoulder and the elbow in the anterior portion. Biceps is basically formed up of two sets of muscles they are Biceps brachii and Brachialis.
Brachii is located at the frontal part of the upper arm between shoulder and elbow. It assists the elbow motion( mostly curling motion).
Brachialis is a small muscle located over the lower portion of the upper arm that connect the bottom half of the bicep to the forearm. It helps in elbow flexion.
Barbell Curl
Hit the 3 sets of barbell curl( 1st set 12 reps, 2nd set 10 reps, 3rd set 8 reps) in the beginning of the biceps day. Barbell curl enhances the growth of biceps.
- Stand straight with your chest out and hold the barbell with shoulder wide grip such that the palm faces forward.
- Curl the barbell upward and forward keeping your upper arm steady.(make sure that only your upper arm is moving).
- Squeeze the biceps as much as possible when you are curling.(make sure the bar is at shoulder level)
- Slowly bring the bar back to its starting position.
Well i forgot to mention earlier, increase the weight you are lifting in each set. make sure the final 8 reps set is heavier than the initial 12 reps set.
To get the best out of it, it is very important to learn about the arm muscle anatomy, how they work, how they move and so on.
So here is a brief on the anatomy of the arm muscles(talking only about biceps here!):
Biceps is the double headed muscle that lies in between the shoulder and the elbow in the anterior portion. Biceps is basically formed up of two sets of muscles they are Biceps brachii and Brachialis.
Brachii is located at the frontal part of the upper arm between shoulder and elbow. It assists the elbow motion( mostly curling motion).
Brachialis is a small muscle located over the lower portion of the upper arm that connect the bottom half of the bicep to the forearm. It helps in elbow flexion.
Barbell Curl
Hit the 3 sets of barbell curl( 1st set 12 reps, 2nd set 10 reps, 3rd set 8 reps) in the beginning of the biceps day. Barbell curl enhances the growth of biceps.
- Stand straight with your chest out and hold the barbell with shoulder wide grip such that the palm faces forward.
- Curl the barbell upward and forward keeping your upper arm steady.(make sure that only your upper arm is moving).
- Squeeze the biceps as much as possible when you are curling.(make sure the bar is at shoulder level)
- Slowly bring the bar back to its starting position.
Well i forgot to mention earlier, increase the weight you are lifting in each set. make sure the final 8 reps set is heavier than the initial 12 reps set.
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