Add two inches to your arms from Men’s Health Magazine
February 22nd, 2009To gain size in your arms, only do arm exercises that isolate your biceps and triceps.
The article gives two exercises.
Exercise 1:
Negative Chin Up
Use a step to get yourself chest up onto the chin up bar. Use an underhand grip (palms facing in). Lower yourself slowly over the course of five seconds.
Use the step to boost yourself back up.
Do six reps. Take a 1-2 minute break, then move on to Exercise 2.
Exercise 2
Negative Dip
Start fully up on the dip bars. Your arms should be perfectly straight and your hands should be holding all your weight.
Slowly lower yourself, by bending at the elbows. Make sure to keep your elbows tight to your torso. It should take a five-count to lower yourself.
When your fully lowered, your biceps should be straight and parallel to the floor.
Boost yourself (using your legs) back to fully up on the bars.
Do six reps. Take a 1-2 minute break, then go back to Exercise 1.
Do as many sets as you can. If you can do six sets, move on to a more advanced work out plan.
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