Obesity Discussion Forums - View Single Post - List of beginner weight lifting exercises for each body part

Obesity Discussion · 02-01-07, 02:28 AM

Here are some bicep exercises that are great for any beginner! I prefer to do some sort of bicep exercise with a barbell for my first exercise, and then I move to dumbells for my remaining exercises. I usually do about 3 exercises that work my biceps, and follow up at the end with one exercise to work my forearm. I highly recommend doing 1 forearm exercise at the end of your bicep routine, mostly because it will drastically increase the stregth of your grip, which is very important in weightlifting, especially as you get stronger and move up to heavier weights.

Also, for bicep exercises, don't go to fast on the way down from your repetitions.

Barbell Exercises

These are barbell curls using a straight bar (you can also used the wavy EZ bar and vary your grip between a wide grip and a close grip). The key to these again is to squeeze at the top of the repetition, and when you get to the bottom of the repetition, do not let your arms get perfectly straight. That way you keep tension on your biceps the entire time of your set.

These are barbell preacher curls. The lower the seat is, the better. You can use the EZ bar (the wavy looking bar), or a straight bar for this, or for variety, you can even use dumbells! Again, at the bottom of your repetition, do not let your arm get totally straight, squeeze at the top, and lower the weight down slowly.

Cable Barbell curls (again, squeeze at the top and go slow down, don't let your arms get perfectly straight at the bottom).

Dumbell Exercises

These are called concentration curls, and the key is to keep your arm pinned against your leg as shown and to squeeze at the top of your movement

Standing or seated dumbell curls- keep your elbows and arms pinned to the side of your body, and squeeze at the top of your repetition, and go down a little slower than you go up. You can choose to lift one dumbell at time or two at the same time. I prefer to do one at a time because it allows me to concentrate more on my form and to isolate each arm.

Dumbell Preacher curls (see instructions for barbell preacher curls)

Forearm Exercises

Hammer curls (dumbells)- squeeze at the top of the rep and bring the weight down extra slow. Use lighter weight than you would use for a normal bicep dumbell curls

Dumbell forearm curls using swiss ball. For this go very slowly up and down.

Barbell forearm curls

Rope Hammer Curls

Lastly, when doing pullups (most likely on the machine that assists you), you can choose to reverse your grip, palms facing yourself so that you work your bicpes extra. See the pull up diagram in the back exercises, and just switch your grip and there you go!

02-01-07, 02:28 AM	#2 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Bicpes exercises! Here are some bicep exercises that are great for any beginner! I prefer to do some sort of bicep exercise with a barbell for my first exercise, and then I move to dumbells for my remaining exercises. I usually do about 3 exercises that work my biceps, and follow up at the end with one exercise to work my forearm. I highly recommend doing 1 forearm exercise at the end of your bicep routine, mostly because it will drastically increase the stregth of your grip, which is very important in weightlifting, especially as you get stronger and move up to heavier weights. Also, for bicep exercises, don't go to fast on the way down from your repetitions. Barbell Exercises These are barbell curls using a straight bar (you can also used the wavy EZ bar and vary your grip between a wide grip and a close grip). The key to these again is to squeeze at the top of the repetition, and when you get to the bottom of the repetition, do not let your arms get perfectly straight. That way you keep tension on your biceps the entire time of your set. These are barbell preacher curls. The lower the seat is, the better. You can use the EZ bar (the wavy looking bar), or a straight bar for this, or for variety, you can even use dumbells! Again, at the bottom of your repetition, do not let your arm get totally straight, squeeze at the top, and lower the weight down slowly. Cable Barbell curls (again, squeeze at the top and go slow down, don't let your arms get perfectly straight at the bottom). Dumbell Exercises These are called concentration curls, and the key is to keep your arm pinned against your leg as shown and to squeeze at the top of your movement Standing or seated dumbell curls- keep your elbows and arms pinned to the side of your body, and squeeze at the top of your repetition, and go down a little slower than you go up. You can choose to lift one dumbell at time or two at the same time. I prefer to do one at a time because it allows me to concentrate more on my form and to isolate each arm. Dumbell Preacher curls (see instructions for barbell preacher curls) Forearm Exercises Hammer curls (dumbells)- squeeze at the top of the rep and bring the weight down extra slow. Use lighter weight than you would use for a normal bicep dumbell curls Dumbell forearm curls using swiss ball. For this go very slowly up and down. Barbell forearm curls Rope Hammer Curls Lastly, when doing pullups (most likely on the machine that assists you), you can choose to reverse your grip, palms facing yourself so that you work your bicpes extra. See the pull up diagram in the back exercises, and just switch your grip and there you go! __________________