After we understand about Shaping arm with lifting, following are exercise work that you might like to try. Following exercises work the same muscle group, but use a different pattern of stimulus, which prevents training plateaus, and keeps the muscles challenged so the workout is more effective. The body will not adapt (as well) to the imposed demands when you do all three. Beginning exercisers should choose one curl for a week or two, then move on to another one. More advance lifters can do all three or alternate, depending on how intense they want to get.
Like abt muscle, the biceps needs to recover and it responds best to variation. Take at least a day`s rest in between workouts and vary the exercises you choose.
Barbell Curl
Stand with your feet about hip-widht apart, knees slightly bent, abdominanls contracted and your pelvil in a neutral position. With arms hanging comfortably by your sides, rotate palms upward and hold a barbell with an underhand grip. Squeeze your shoulder blades together and press your upper arms toward your sides.
Keeping your wrists straight, and without moving your upper arms, bend your elbows to raise the bar in an arc, stopping when the weight through the same arc, stopping with your elbows slightly bent. Repeat. Strengthens the brachialis and both biceps heads.
Dumbbell Curl
Stand with your feet hip width apart, legs straight but not locked, pelvis in a neutral position and abs contracted. Hold a dumbbell in each hand, arms hanging naturally by your sides, shoulders relaxed. Turn your palms forward and upward, dumbbell at the sides of your tights. Squeeze your shoulder blades down and back, then press your upper arms into your sides.
Holding your elbows and shoulders still, bend your elbows slightly to move the weights so that the inner ends are next to your thighs. Repeat. Strengthens the brachialis and both heads of the biceps.
Cable Curl
Attach a straigh bar to the low cable of a pulley machine. Stand facing the unit and grasp the bar with an underhand grip at your natural carrying angle. Step back until the weight lifts slightly off the stack. Stand in a lunge position with your feet hip width apart, knees slightly bent, pelvis in a neutral position and abs firm and contracted. Keep your elbows to bring the bar toward your chest, keeping your wrist straight. Slowly lower the bar until arms are almost extended, keeping the muscle under tension. Repeat. Strengthens the brachialis and both heads and the biceps.
