Incline dumbbell curls

Purpose of exercise: TO STRETCH THE BICEPS AND FOR OVERALL BI CPS DEVELOPMENT.

This exercise develops mass and biceps peak at the same time. If you do the movement to the front, it is a general biceps exercise. If you do it you do it to the outside, it becomes a specialized exercise for the inner part of the biceps.   

position-1

Execution: (1) sit back on an incline bench holding a dumbbell in each hand. (2) Keeping your elbows well forward throughout the movement, curl the weights forward and up to shoulder level. Lower the weights again, fully under control, and pause at the bottom to keep from using momentum, to swing the weights up on the next repetition. I find I get the best results with this

Cheat Curls

Purpose of exercise: To develop extra mass and power in the biceps

Execution: stand and hold the bar as for barbell curls, but use enough weight so that it becomes difficult to do more than just a few strict repetitions. At this point, you begin in swing the weight the weight up using your back and shoulders to help your arms. To keep your biceps working as hard as they can, and clear only enough to keep the waist. I like to combine barbell curls and cheat curls doing a normal set up curls and when my arms are too tried to do any more strict repetitions loading on extra weight and doing some cheat curls to really blast the biceps.  

gym tips of deltoids 05

·     Front dumbbells raises

Purpose of exercise: TO DEVELOP THE FRONT LAD OF THE DELTOIDS.

This exercise not only works the front head of these deltoids through its area range of motion, but helps to create reparation between the deltoids and the pectoral muscles. It can be done either branding of position.

Execution: stand with a dumbbell in each hand, hold slightly away from you against the front of the thighs. (1) left one weight out and up in a wide are until it is higher than the top of your head. (2) Lower the weight  under control while simultaneously lifting, the other weight, so that both arms are in motion at the same time and the dumbbells pass each other at a point in front of your face. In order to work the front head of the deltoids directly, make certain that the dumbbells pass in front of your face rather than out to the side. To do this same movement with a barbell, grasp the bar with, an overhand grip, let at hang, down at arms, length in front of you, and with arms kept looked, lift it to a point just higher than your head, staying as street as possible then lower it again under control.

Variation: do front raises in a seated position for a stricter movement, since you can’t use your body to cheat on the lifts.