Spinning rod
This exercise helps focus maximum force on the upper arm muscles first. Using abells allows both hands to coordinate forces, thereby, you can lift weights heavier than single weights, creating pressure to stimulate muscle development to be superior.
Stand straight, 2 legs as wide as hips, chest slightly outstretched and tighten abdominal muscles. Hold the weight lever with 2 hands at shoulder-width apart, palms facing outwards.
Fix your elbows close to both sides, bend your arm to lift the weight towards your shoulder. Hold for 1 beat at the highest point, tighten your forearm muscles. Slowly lower the weight to the controlled starting position.
Hammer-style weight roll
Besides the anterior biceps, this movement strongly activates the outer arm muscle group located deep below. Start with a straight standing position, holding dumbbells (or water bottles) close to the hip, palms facing each other (neutral holding position).
Hold your elbows close to your body, slowly lift the weight up until your forearms are almost perpendicular or slightly above the vertical position. Tighten your muscles in the highest position and then slowly lower the weight down.
Extend your back arms over your head
The triceps muscles occupy up to 60% of the volume of the upper arm. The stretching of the weight over the head stretches the back of the arm muscles to the maximum, bringing about the effect of shaping the enlargement of the biceps.
Stand upright or sit firmly, 2 legs as wide as your hips. Hold a weight with both hands and lift it straight up above your head. Keep your elbows close to your ears, slowly bend your arm and lower the weight behind your neck to feel the deep stretch in your hind biceps. Use triceps muscle force to straighten your arm and push the weight back up to your head.
Narrow-arm weight roll combined with overhead push
This exercise combines a continuous movement of pulling and pushing, allowing activation of both the anterior biceps and posterior biceps and shoulder muscles in just one repetition.
Start with a straight standing position, 2 hands holding weights down the hip, palms facing forward. Perform the weight rolling motion to lift to shoulder level, keeping the 2 dumbbells close together.
From the shoulder position, continue to use force to push the two dumbbells straight up above your head, 2 arms straightened. Control the force to lower the dumbbells back to shoulder level, then slowly open your elbow and lower the dumbbells back to the starting position.
