Sentences with phrase «rope hammer curls»

You can also perform neutral - grip barbell curls and rope hammer curls for the goal of building additional arm size and width.

Since it's a highly effective isolation movement for the brachialis and brachioradialis, the cable rope hammer curl should be an integral part of any workout designed for building massive biceps and forearms.

Not exact matches

For his biceps and triceps, he starts by doing 4 sets of 12 reps of preacher curls, then the same amount of dumbbell bicep curls, hammer curls, barbell curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set of triceps dips until he reaches muscle failure.

• Standing dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration curls or seated machine curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill

Brandan: Standing dumbbell curl, triceps rope pushdown, leg extensions, incline hammer press, weighted ab crunch on machine / hanging leg raises, pullups

Likewise, hammer curls and triceps rope pressdowns are also supersetted.

One of the best is the Cable Hammer Curls done with a rope.

DB Hammer Curl 4 sets of 10 Rope Press Down 4 sets of 10 Barbell Curl 5 sets of 8 Overhead Rope Extension 4 sets of 10 DB Preacher Curl (each arm) 4 sets of 8 Dips (focus on triceps) 4 sets of max

Hammer rope curls work biceps with a greater focus on the outer, long head as well as brachialis.

FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: