Best Arm Exercises You've Never Heard Of , livre ebook

Price World Publishing - Nick Nilsson

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150 pages

English

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In order to build the type of arms you desire you need to do more than just dumbbell curls, barbell curls and other standard arm exercises. This book is packed with 68 new and unique exercises for your biceps, triceps and forearms that will transform your arms FAST. Each exercise is explained with full descriptions, detailed instructions and pictures so you'll know exactly what you're doing every step of the way. This results-oriented, step-by-step guide includes some of the most innovative arm exercises ever created. These exercises will help you blast through plateaus quickly and easily. Stop doing the same old routine and take your arms to a whole new level with this book.

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Publié par	Price World Publishing
Date de parution	15 novembre 2011
Nombre de lectures	0
EAN13	9781936910076
Langue	English
Poids de l'ouvrage	3 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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By Nick Nilsson
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Price World Publishing www.PriceWorldPublishing.com
Copyright 2011 by Nick Nilsson
All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
eISBN: 9781936910076
Table of Contents
Biceps Exercises
1-Arm Barbell Curls
1 Dumbbell, Two Arm Curls
Barbell Cheat Curls
Barbell Leverage Curls
Barbell Pad Grip Curls
Bench Machine Stretch Curls
Better Incline Curls
Bodyweight Preacher Curls
Braced Incline Curls
Chain Plate Curls
Close-Grip Behind-the-Head Chins
Crossed Dumbbell Curls
Decline High Pulley Cable Curls
Fishing Barbell Curls
Flexed Arm Hang
Top-Range Partial Curls
Hyper Bench Barbell Curls
Incline Barbell Curls
The In-Set Superset
Leave Behind Cable Curls
Lockdown Preacher Curls
Lying Overhead Cable Curls
Momentum Hammer Curls
Nilsson Curls
One Arm Barbell Hammer Curls
One Dumbbell Hammer Curls
Rack Contact Curls
Rolling Position Dumbbell Curls
Shoulder Curls
Squatting Cable Curls
Vertical Barbell Hammer Curls
Very Close Grip Barbell Rows
Weight Plate Curls
Triceps Exercises
1 Rope Lying Tricep Extensions
2 Dumbbell Tricep Extensions On The Swiss Ball
2 Dumbbell Cross-Bench Tricep Extensions
Band Supported Dips
Band Walking
Barbell Lever Pushdowns
Bar-On-Back Close Grip Push-Ups
Bent-Over Cable Kickbacks
Bodyweight Extensions to Close Grip Push-Ups
Bodyweight Tricep Extensions
Cable Cross-Over Arm Twisters
Cable Cross-Over Lateral Extensions
Close Grip Military Presses/Extensions
Cross-Over Push-Ups
Decline Close-Grip Bench Press
Fist Bodyweight Tricep Extensions
Hyper Bench Pushdowns
Incline Face Away Pushdowns and Presses
Leg Momentum Tricep Extensions
Leg Press Extensions and Presses
Low Down Wall Push-Ups
On-Barbell Extension/Presses
Partial Extensions to Presses
Partial Pushdowns
Reverse Pec Deck Lockouts
Side-Lying Pushdowns
Single Dumbbell Presses
Spiderman Rack Push-Ups
Tricep Floor Rollbacks
Vertical Barbell Extensions
Forearm Exercises
Barbell End Holds
One Hand Barbell Holds for Grip Strength
Barbell Forearm Rolls
Leaning Wrist Curls
How To Make Your Own Thick Handles Cheap
Welcome to The Best Arm Exercises You ve Never Heard Of!

If you enjoy training arms, you re going to LOVE the stuff you read in this book. It s going to keep you busy for a very long time.
In this book you will find 33 exercises for the biceps, 30 for the triceps and 5 for the forearms.
These are exercises that very unique - you ll see variations of exercises you already know, along with completely new exercises I can promise you ve never seen before!
Have fun and let s get right into it!
Nick Nilsson
Biceps Exercises
The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two places (the Bicep gets it s name from these two heads - called the short head and the long head).
The Biceps runs down the anterior or front side of the humerus and makes up approximated 1/3 of the muscle mass of the upper arm.
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion).
The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.
1-Arm Barbell Curls
Doing the Barbell Curl with only one arm tests your strength, balance, coordination and determination. It can be extremely difficult to do but the results are worth it. Not only does it increase muscle activation in the biceps, it gives your grip a tremendous workout as well.
1 Dumbbell, Two Arm Curls
This is a great high-rep-oriented exercise for the biceps. You will get a burn like no other even with very light weight. I ve got a couple of versions of this exercise that you can use to target different aspects of the upper arms.
Barbell Cheat Curls
Want bigger biceps? The barbell cheat curl is a great way to go. But if you don t do it right, you can take much of the tension off the biceps, defeating the purpose of the exercise AND possibly injuring yourself! Learn how to cheat properly here.
Barbell Leverage Curls
This is a VERY different concept in resistance. You re going to completely change how you grip the bar, which GREATLY changes how you apply resistance to the muscles in the curl. I find I can actually put MORE tension on the muscles with this style than with normal curls!
Barbell Pad Grip Curls
Your grip strength and forearm strength will shoot up when you use this one. This one gives you the powerful benefits of using a thick bar but without actually having to use one. It ll help your biceps, too!
Bench Machine Stretch Curls
This is a cool bicep exercise that puts a GREAT stretch on those biceps. All you need is a bench press machine- the shape of the handles allows you to use a movement that you could never use with a barbell!
Better Incline Curls
This is a great technique for dramatically increasing the effectiveness of the standard incline dumbbell curl. You still just need the incline bench and dumbbells...it s all in where you sit!
Bodyweight Preacher Curls
Using your entire body as resistance was pretty unheard of until THIS exercise came along. With the proper setup, you ll not only get the same angled tension on the biceps, but you ll be doing it as a bodyweight exercise for maximum growth stimulation.
Braced Incline Curls
This version of the Incline Curl forces you into much stricter movement by adding a bar behind you to brace your arms on. This not only increases the strictness but also the stretch!
Chain Plate Curls
With a little homemade equipment, you can do a curl movement that doesn t lose ANY tension at the top, as you do with many standard bicep exercises.
Close-Grip Behind-the-Head Chins
A great compound exercise for the biceps. This one takes the power of chins and throws the tension almost completely onto the biceps. Great low-equipment way to train the arms. It can be modified for those who can t do full chins on their own, too!
Crossed Dumbbell Curls
You re going to curl TWO dumbbells in ONE hand in this exercise. It puts a whole different type of tension on the biceps and gives you options if have to train in a bad gym!
Decline High Pulley Cable Curls
Looking for a good contraction-centric bicep exercise? This one will put a squeeze on your bi s like crazy! Take the cheating out curling AND takes the low strain out as well!
Fishing Barbell Curls
While this sounds like a VERY sports-specific exercise, the Fishing Barbell Curl is actually an excellent bicep exercise that offers some unique advantages over standard curling exercise. Give it a try!
Flexed Arm Hang
This is one bicep exercise that requires no movement at all...but it s actually one of THE most effective mass- builders around. Just one set of one rep of this exercise and you ll be done.
Top-Range Partial Curls
Have you ever done a bicep exercise with over 300 pounds of free weight? This exercise can allow you to do just that, placing incredible tension on the biceps! This will not only work your muscles extremely hard but will rapidly increase the strength of your connective tissue.
Hyper Bench Barbell Curls
Excellent exercise that combines bicep work with lower back and core work. You get a lot more bang for your buck with this one. It s similar in position to a concentration curl but without the sitting on a bench.
Incline Barbell Curls
This is a great bicep exercise, especially if you re looking to hit the lower bicep area and develop fullness in the upper arms. The position and technique allows for heavy weight and, with a small modification, you can get INSANE continuous tension on the bi s for excellent growth stimulation.
The In-Set Superset
Combining two exercises into one set will set your biceps on FIRE. This isn t your ordinary superset...you ll be doing alternating reps of different exercises without ever letting go of the bar.
Leave Behind Cable Curls
Placing resistance on your muscles in their most stretched position is a great muscle-building technique. The exercises places tension on the stretched biceps so effectively, you ll almost feel as though your muscle fibers are splitting as you do it!
Lockdown Preacher Curls
Use a form of dynamic isometric tension with the Preacher Curl - you do a curl movement without curling the weight at all! This one really puts great tension on the biceps and allows you to work them until they re FRIED.
Lying Overhead Cable Curls
This is a great exercise for working on the peak of your biceps. The best part is, you can do it lying down, resting your entire body so you can focus on putting it all into your biceps... :)
Momentum Hammer Curls
Want to use monster weights for your dumbbell curls? This version of the hammer curl shows you how to use dumbbells that are almost DOUBLE what you can normally use. Great for building power in the upper arms!
Nilsson Curls
This is a bodyweight biceps exercise that moves your body instead of the weight. This type of training can be far more effective than even free weights! This unique exercise takes all the stress of the chin-up and forces it directly onto the biceps.
One Arm Barbell Hammer Curls
This is an excellent brachialis exercise that works not only the upper arms strongly but the forearms as well. The very unique method o