How To Do Reverse Bicep Curls

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Bicep curls are among the best weight lifting exercises for developing bulging biceps. Today I'm going to show you how to do reverse bicep curls. Here are a few benefits of this exercise:

• stronger biceps
• stronger posture
• strong forearms

Now that you've read about some of the benefits of this exercise, the next thing you need to know is how to do them.

How To To Reverse Bicep Curls

Begin with a warm up set. Grab a fixed weight barbell (five pounds on each end). Stand up straight with your feet shoulder width apart. Hold the barbell in front of you with your arms fully extended, while making sure that your palms are facing you. Now use your bicep muscles to bring the barbell upward. Stop when the barbell is at chest level. Now lower the barbell to the starting position. Repeat for nine more reps then stop.

After completing the warm up set, choose a heavier weight. If your goal is strength, go for heavy weights and low reps (4 - 6 reps). If you just want to tone your biceps, use light weights while performing many repetitions (e.g. 15 reps).

The reverse curl is slightly more difficult than the standard bicep curl and that's what makes it an excellent weight lifting exercise. You'll be giving your arms a well deserved workout.

 "Great Chest and Whole Body Workouts: How To Do Reverse Bicep Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Preacher Curls

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Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.

How To Do Preacher Curls

You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.

Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.

You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.

The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.

"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

How To Do Lateral Pulldowns

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One of the definitive signs of a powerful upper body is the classic "V taper". You get this look by developing the muscles in the back, shoulders and chest. We're in late March and summer is only a few months away. Many of you plan to hit the beach and want to be in the best physical shape possible. In today's video I'm going to show you how to do the lateral pulldown exercise to help you achieve the V shape. This compound exercise is good for you because it works a lot of muscles including the

• shoulders
• upper back
• biceps
  

How To Do Lateral Pulldowns

You'll need a lateral pulldown machine for this exercise. You're going to begin with a warm up set. First, adjust the weight amount at 30 pounds. Next grip the bar with your palms facing toward you. Now, sit on the mounted seat. Your knees should be secured under the mounted pads. This prevents you from swaying back and forth while exercising. Pull the bar down until it touches your chest. Now extend your arms while maintaining your grip on the bar. Perform ten repetitions at this weight level.

Now adjust the weight amount so that you can perform four to eight reps without fatigue. In this video I'm pulling 180 pounds for six reps. Note that I remain seated throughout the exercise, extending my arms and then pulling the bar toward my chest.

Perform a total of five sets of lateral pulldown exercise. On a weekly basis, increase the weight amount in ten pound increments. If you're in good shape, it should not take you long to master the lateral pulldown exercise. You can vary between wide and close grip, palms facing toward you (as in this article) or away from you. Challenge your muscles by mixing the lat pulldown exercise with pull ups and chin ups. This keeps the workouts interesting and confuses the muscles thus promoting continued strength and development.

Now that you know how to do lat pulldowns, don't waste time in front of the computer. Get to the gym and do them.

"Great Chest and Whole Body Workouts: How To Do Lateral Pulldowns" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.