27.01.2016

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Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Now the Stronglifts 5x5 instructs that the weight starts on the floor and you set the weight back down on the floor between each rep. Walk into any gym, and you’ll often see all the benches taken as guys do bench presses and look towards the free weights section as dozens of men, pump out curl after curl targeting their biceps.
But as often as these muscle groups are worked, most men come to me asking how they can develop and grow their arms. One of the best moves for overall bicep development is the Chinup, as you’re literally lifting your bodyweight with your arms.
Below you’ll find a Total Body Workout that will help you get stronger, fitter and faster at the same time as developing your arms.


This exercise is the seated row machine.   This is an important exercise for developing muscle strength and endurance of the upper back and the back of the shoulder, as well as to improve your posture.
When performing barbell rows, ensure your back is straight, and when pulling the weight up, avoid using your lower back to isolate the lats.
The difference between bent over dumbbell row and barbell row is that you work the upper back independently using two dumbbells. Unlike the two arm dumbbell row, the one arm dumbbell row exercise is performed one arm at a time, which allows you to use a much heavier weight. It is the purpose of this post to demonstrate an arm building routine that will grow your biceps and triceps leaving you with bigger arms while also simultaneously developing the rest of your body. You can still use relatively heavy weights with dumbbells but you are forcing the two sides of your body to work on its own. This back exercise also works the two sides of the back independently, but allowing the usage of a heavier weight. I've done it both ways and keeping the barbell off the ground the amount of weight I can pull is significantly higher when the weight touches the ground compared to keeping it off of the ground the entire time.


Most people spend far too much time doing the wrong exercises and getting discouraged and quitting the gym when they don’t see the results they want and expect. You’ll start benefiting not only in developing the bigger muscle group, but your arms will grow in kind. You’ll thank yourself for switching from curls to these moves along with several others presented below. Most of the pictures I've seen has the weight never touching the ground and I'm looking for whichever is more efficient. Complete each exercise for 8-12 reps and increase the weight or difficulty when they become too easy.



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