bitripage

You might aim for something like the pic to the left. Well defined, not overdone. See clearly here the Triceps makes up a lot of the bulk.

This page includes Bicep and Tricep exercises. It is NOT by any means a complete listing!

Pectorals

Deltoids

Lats

Quads / Hams

Abs

You are welcome to submit a pic and other suggestions for this page By e.mail.

Illustration

Animation comment

Another option.

Triceps

This seated exercise can be done with bar, bumbells or "swingbell", (a centrally loaded dumbell bar). In the latter, big discs are best avoided. Move from overhead to the 90 degree behind it and back.

You can also lie face up on the end of a bench, weight vertically overhead, then bend arms at the elbow, to lower the weight behind the head.

Biceps

Unlike the graphic, do the full range movement, from straight arm to chin level here, elbows staying tight to the body. You may follow this with a short range set too if you wish. You can stand back against a wall and keep it in contact.

By using a steeply inclined bench and a dumbell in each hand you can also do full range curls and avoid any "swinging" and back movement. The weight should be straight arm at the lower point, vertical at the upper. You can hold the dumbells "in line" or "parallel" which places more effects on the two parts of the muscle and the parts of the forearms too.

Triceps

Dips as here need parallel bars, or a frame with short horizontal supports. A weight can be hung at waist level too.

At home you can do dips by using two chairs or similar to support feet and hands, legs horizontal. Lower by bending the arms, then raising.

Biceps, wrists.

A single "T" bar does not allow you to change hold on the bar. There are angled versions as well for that reason.

e.mail me direct.

Gains Have Stalled? (Biceps) Change the angle.

Dumbells. Seated This cuts the tendency to "swing" Bars in line as if holding a standard bar.

Bars can be held in line or parallel, vertically, in the hammer curl.

See also below for a seated version of the hammer curl. This throws the emphasis on slightly different parts of the muscle.

Dumbells Barbell and the EZ Bar Single Arm Dumbell Curl. The elbow is located on the thigh, as opposite, so that no cheating by swinging is possible. The free arm acts to stabalise the body, and as you can see here, right, Brandon is leaning very slightly too.

In the photo the bar is parallel with the floor. It is also possible to hold it vertically, so that it passes next to your ear as you raise it. This is the Hammer Curl. Use smaller plates here, rather than larger. Repeat with the other arm. This can also be used if you have a "dominant arm". Use it to work out the weaker one on its own. Pic was from shwaesteenpics which had loads more!

Standing barbell curls. Be very aware here of "swinging" the weight to cheat. It is FAR better to perform this exercise as slowly as possible, squeezing more effort into it, as Brandon is doing here. Note he is using a full length straight bar here.

Alternate Dumbell Curls.

Curls with the EZ bar. The angle of the bar eases the force on the wrists.

Illustrating a pair of exercises for biceps and triceps as well at the same time. The curl hits biceps, the press triceps. This makes sense because the muscles oppose each other both in raise and lowering movement.

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Stan McQuay shows the "Hammer Curl". Start pic 1 lower left shows the bars at arms length and parallel with each other. They are raised to the centre position (or slightly higher near vertical but at shoulder height).

Stan has also continued the movement into the "Shoulder Press", rotating the bars as he did so to put them now in line. (right pic)

Dumbell curls on an inclined bench In seated position, not lying.

Bars in line or parallel. There is no scope to swing the weight.

Allows you a greater range of movement, as well as isolating the arms.

In all the above, do a set to limit, then after a short pause, repeat with a lower weight until limit (which should be less reps if the pause is short) and again. This will really tax the biceps.

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Page Created Feb. 6th. 2002 Edited January 17th. 2008

Dumbells. Seated This cuts the tendency to "swing" Bars in line as if holding a standard bar.	Bars can be held in line or parallel, vertically, in the hammer curl.	See also below for a seated version of the hammer curl. This throws the emphasis on slightly different parts of the muscle.
Dumbells Barbell and the EZ Bar Single Arm Dumbell Curl. The elbow is located on the thigh, as opposite, so that no cheating by swinging is possible. The free arm acts to stabalise the body, and as you can see here, right, Brandon is leaning very slightly too.	In the photo the bar is parallel with the floor. It is also possible to hold it vertically, so that it passes next to your ear as you raise it. This is the Hammer Curl. Use smaller plates here, rather than larger. Repeat with the other arm. This can also be used if you have a "dominant arm". Use it to work out the weaker one on its own. Pic was from shwaesteenpics which had loads more!
Standing barbell curls. Be very aware here of "swinging" the weight to cheat. It is FAR better to perform this exercise as slowly as possible, squeezing more effort into it, as Brandon is doing here. Note he is using a full length straight bar here.

Alternate Dumbell Curls.	Curls with the EZ bar. The angle of the bar eases the force on the wrists.

Dumbell curls on an inclined bench In seated position, not lying.	Bars in line or parallel. There is no scope to swing the weight.	Allows you a greater range of movement, as well as isolating the arms.
In all the above, do a set to limit, then after a short pause, repeat with a lower weight until limit (which should be less reps if the pause is short) and again. This will really tax the biceps.

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