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Best Biceps & Triceps : Standing Biceps  Curl: Stand up with your Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and  position for a second as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position. Repeat for the recommended amount of repetitions. 12 too 15 reps. Variation:  You can also perform this movement using an Straight Rod straight barbell l  attachment or single handles .                  BARBELL CURL : The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl,

Triceps : FOCUS ON THE LONG HEAD :  The long head of the triceps is the only head that originates above the shoulder joint. Only when you position your arm overhead does the long head stretch fully. Take note of that because a muscle can't maximally contract unless it's fully stretched first. Movements in which arms are by your sides do little to hit the long head. Overhead movements like seated overhead dumbbell extensions work best. Even lying skull-crushers—in which your arms are perpendicular to your body—target the long head to some degree. If they're done on a slightly inclined bench, you get even  more  emphasis on the long head. Not surprisingly, then, shoulder overhead presses recruit the long head to a great degree. The best approach is to start with bilateral (using both arms at the same time) multi-joint movements first. These moves let you handle greater loads; follow them with unilateral or single-joint movements. If you want to blo

 Best Muscle-Building Shoulder Exercises: Which are the best exercises for overall shoulder development.We let science decide. 141 https://keranfitness.blogspot.com 17 325 The list you're about to read is based on two factors: EMG tests, which measure electrical activity in the deltoids; and an exercise's ability to accommodate load. For example, you may be able to do an overhead barbell press with 185 pounds, but use only 35-pound dumbbells on lateral raises. More often than not, then, the press is the better choice, even if the lateral raise totally lights up the EMG. We cite research, when available, but we'll admit up front that this list reflects yet another factor: our best judgment, based on many years of lifting. For each exercise, we'll tell you why it made the list and how to use it in the context of your workouts. If you disagree with our selections, or think we missed the boat by overlooking your favor