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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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One-Arm Overhead Extension


One-Arm Overhead Dumbbell Extension
This isolation exercise hit the triceps.

1) Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2) Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3) Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4) Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5) Return to the starting position by flexing your triceps as you breathe out.
Tip: Is it imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6) Repeat for the recommended reps and switch arms.


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Standing Bent-Over Concentration Curls


1) Stand with feet in a wide staggered stance (one foot out in form of the other).
2) Bend at the waist keeping your back straight. You body should be leaning forwards and to the side that you are not lifting the dumbbell with (foot that is forward).
3) Keep your abs tight and head aligned with the spine, hold a dumbbell in your hand. Keep your arm hanging down with the other arm rested on top of your knee for added support.
4) Curl the dumbbell in a smooth arc to the top and then slowly return it to full-arm extension. Ensure that the elbow is positioned at the same point throughout the curl.


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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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Shoulder Workout


Shoulder muscles

Here is a workout which focuses on the shoulders:
(Standing or Seated) Overhead Dumbbell Press – 3 sets, 7-8 reps
(Standing or Seated) Dumbbell Lateral Raise – 3 sets, 10-12 reps
Alternating Front Dumbbell Raise – 3 sets, 10-12 reps
(Standing or Seated) Bent-over Lateral Raise – 3 sets, 10-12 reps
Dumbbell Shrug – 3 sets, 12-15 reps