arms (see anatomy file, click
four muscles in the upper arms and
twenty two in the forearms. When we practicing exercises for our
upper arms, the balance of triceps muscles and biceps muscles is
composed of numerous long and ribbonlike muscles and all of them
work together ( latissimus dorsi muscles, hamstring muscles, calf,
gluteal, pectoralis, serratus..). It takes a variety of exercises to
bring about the proper development and growth.
The body can be
seat or stand according to our material (dumbbells or pulley..)
Flexion of the forearms on the arms while
exhale, extension while inhale.
not swing the weight upward. Maintain a firm grip as you lower it
back to the starting position.
shoulders, upper-back, rear of ram, flexors of elbow joint..
erect, chest held high, your feet approximately hip-width apart,
with the weight held at the hang position in front of your tights.
with your hands about seven to eight inches apart. Pull the weight
strongly upward by bending both of your elbows and raising them
sideways and upward until the bar is close to your chin, at the top
of your chest.
as you lift upward and exhale as you lower the weight to starting