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How to get Ripped Arms...and Increase their size by 2 inches! by Steve Hochman
Thin and shapely arms may be attractive on women but they're considered a big turn off when they belong to men. If you feel uncomfortable wearing short sleeves or a stretch shirt that shows your muscles, or lack of them, you probably want a more muscular arm. Ripped arms take work but with the right moves, you can have the arms that you want. Here are five exercises that will get you on the path to a more dramatic look that will make you wear short sleeves in the bitter cold.
1. Barbell Curl-Grasp the barbell with an underhand grip and keep it shoulder-width. Keep your back in a straight relaxed posture and your feet apart at the same distance as your hands, shoulder-width. Use an arc to curl the bar toward the chest. Make sure that you lock your elbows close to your sides and don't move them. Bring the weight up on the count of one as high as you can and when you feel it's at the peak, squeeze the biceps. Lower the barbell slowly until you reach the start position. The key is concentration and a smooth movement both up and down. Take your time on the downward motion. The resistance helps build your muscles.
2. Negative Chin ups-A negative chin up builds strength in the arms for regular chin-ups later on. Most people that can't do a chin up, can lower themselves slowly and prepare the muscles for chin ups down the road. Get a chair and put it close to the bar, but not directly under it. Lean forward and grip the bar. You can use three different grips. The overhand grip placed the palms down on the bar, shoulder-width apart. The underhand grip has the palm facing upward and fingers wrapped around the bar shoulder-width. The third grip, the commando grip, has one hand placed underhand and the other one overhand. The back of one fist touches the front of the other. Get your body into the peak of chin-up position with your chin just above the bar and slowly lower yourself. Take your time. The more resistance to free falling the better. Work until your arms don't produce resistance and you simply drop.
3. Negative dips-Use parallel dip bars and use your feet to aid in getting up. Keep your arms straight and all the weight resting on the hands. Make sure that your elbows are close to your body and slowly lower yourself by bending at the elbow. When you reach the ground boost yourself back up and begin again. It's easier if you cross one foot over the other so you keep them in place and just focus on the arms. Keep the descent slow and steady to reap the most benefit.
4. Cable preacher curl-Pull a preacher bench up to a pulley machine. Have the bench face the machine. Attach a curl bar to the lower pulley. Sit down on the bench with your arms on the padding. Use a should-width underhand grasp to hold the bar. Pull the weight toward the shoulders until the forearm is vertical with the upper arms. Lower the cable slowly and in a controlled manner until you fully extend them. Repeat the number of times you chose. If you don't have a preacher bench available, you can use an incline bench. You need the bench to face the pulley machine. Slightly squat behind the bench and lay the upper arm on the padding. Continue the rest of the exercise as though you used a preacher bench.
5. Dumbbell triceps extension-Begin in a seated position. Put both hands on the dumbbell inner plate, keep the wrists close to each other as your raise the dumbbell straight above your head as you extend the elbows and hyper extend the wrist. Slowly lower the dumbbell behind your back by bending your elbows. Avoid allowing the dumbbell so close to the body that it hits the back of the neck. Use a chair that has back support without interfering with the exercise. You can do this one standing, too. Keep your feet shoulder-width as you raise the dumbbell above your head and lower it down behind the head.
Copyright (c) 2009 Steve Hochman
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Article Source: http://www.earticlesonline.com/Article/How-to-get-Ripped-Arms---and-Increase-their-size-by-2-inches-/626104