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Angle Pairings for Optimal Pre-exhaustion


Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).

Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)

The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.

https://veefitness.wordpress.com/2013/11/14/pre-exhaust-training/


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Arm Work-out


Arms

Here is a workout which focuses on the arms. This workout will leave you with a pump.

Biceps
Concentration Curls – 5-6 sets, 12 reps
Wide-Grip Barbell Curls – 5 sets, 12 reps
Hammer Curls – 5 sets, 12 reps
Standing Bent-Over Concentration Curls – 5 sets, 12 reps.

Triceps
One-Arm Overhead Extension – 5-6 sets, 12 reps
Pressdown – 5 sets, 12 reps
One-Arm Pressdown – 5 sets, 12 reps
Rope Pressdown – 5 sets, 12-15 reps


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Hammer Curls


Hammer Curls
Dumbbell hammer curls is an auxiliary arm exercise that primarily develops the bicep brachii (bicep) and forearm (brachioradialis). With the hammer curl, your get more forearm involvement.

1) Stand erect holding a dumbbell in each hand, to your side. Ensure palms are facing inwards and arms are straight.
2) With elbows to your sides, raise one dumbbell until the forearm is vertical and the thumb is facing your shoulder.
3) Lower to the original position and repeat with alternative arm.

The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.


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Ez-Bar Preacher Vs Incline Dumbbell Curl


Both versions of the curl work your biceps, but which is better at targeting the hoghly sought-after peak of the biceps?

EZ bar Preacher CurlEz-Bar Preacher Curl
Using various angles to gain mass and strength for major bodyparts like legs and back is critical. Too many athletes fail to extend such importance to the smaller muscle groups. The biceps, like the tricpes, grow and respond best when you train them with various exercises from a myriad of angles. The preacher curl places your arms in front of your body, allowing you to blast your biceps with incrediable isolation. The Ez-bar is slightly easier on the wrists than the straight-bar counterpart. Make sure your armpits rest comfortably atop the bench and your triceps are flush against the pad. At the top of the movement do not come up so high that your elbows rise off the bench, but keep your forearms nshort of perpendicular to the floor in the top position. Likewise, keep a slight bend at the bottom of the rep to ensure constant tension.

Incline Dumbbell CurlIncline Dumbbell Curl
Muchg like the preacher curl, the dumbbell curl done on an incline bench changes the angle of the arms to the body. You want to angle the bench at about 30-40 degrees backward for optimal pull on the biceps while not placing too much stress on the shoulder joint, especially in the start position when the dumbbells are hanging toward the floor. You do not need a ton of weight on this exercise to stimulate and innervate the relatively small biceps muscles. As opposed to the standing dumbbell curls the incline dumbbell curl eliminates much of the momentum, helping target the muscle with unrivalled accuracy. The dumbbells also allow you to determine muscular imbalances between arms, as you’re unable to do during the barbell versions of the curl. Finally, during the incline dumbbell curl you can work both arms simultaneously or alternate arms depending on your preference.

The Verdict
Although both these exercises are applauded and recommended for upper arm development, for hitting the peak the incline dumbbell curl is the clear winner. Here’s why: The peak of the biceps, or the highest point of the muscle during a double-biceps pose, is actually the long head, which is best targeted by the incline curl because of the pre-stretch that’s placed upon it at the start of the move. Conversely, the long head is under much less stress during the preacher curl when your arms in front of your torso. The preacher curl, while not superior for the peak, hits the short inner head. For that reason we recommend you utilise both exercises in your biceps routine.