Good Barbell Arm Developing Course - Harry Good

 

TWO ARM ALTERNATE CURL

1) Place dumbbells on the floor, now bend over and grasp one dumbbell in either hand and stand erect, dumbbells hanging at arm's length at the sides, palms facing front. Stand as shown, then from this position start curling the dumbbell in the right hand to the shoulder by keeping the upper arm stationary at the side. Curl until the dumbbell reaches the position as shown. Lower dumbbell to the side and while lowering, curl the dumbbell in the left hand to the shoulder. Lower and repeat by alternating with right and left. 

Inhale when curling the dumbbell in one hand to the shoulder and exhale when curling the other. 

Be sure to keep the body erect throughout the entire exercise and when starting the curl, turn the hand toward the body. This is a developer of the biceps, muscles of the forearm, wrists and hand. 

Perform this exercise from 5 to 10 times with either arm. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again. 

TWO ARM ALTERNATE PRESS

2) Place the dumbbells on the floor with one on either side of the body; now bend over and grasp the dumbbells one in either hand and bring them to the shoulders. Having place the feet in the position shown, press the dumbbell in the right hand to arm's length overhead by bending slightly to the left as shown. Start lowering the dumbbell, straighten the body and at the same time push the dumbbell in the left hand to arm's length overhead, bending slightly to the right. Repeat, alternating with right and left. 

Inhale when pushing the dumbbell in one hand overhead and exhale when lowering the opposite dumbbell. 

This exercise is a great developer of the triceps, the shoulders and the muscles of the back and sides. 

Perform the exercise from 6 to 12 times (either arm). When the maximum number has been reached, increase the weight of each dumbbell 5 pounds and start over again. 

ZOTTMAN EXERCISE 

3) With a dumbbell in either hand, stand erect, keeping the dumbbells hanging at arm's length at the sides and slightly forward with the palms to the front. From this position curl the dumbbell in the right hand along the body, upwards, and toward the chest, to the shoulder where the hand is turned completely around, or at least as far as possible while holding the forearm and upper arm stationary. Now, bend the wrist,  making the forearm into a "gooseneck," then lower the dumbbell out and away from the side as shown (right hand). When starting to lower the dumbbell in the right hand, curl the dumbbell in the left hand toward the shoulder as shown (left hand). Do the movement at the shoulder, same as done by the right hand, at the time the dumbbell in the left hand reaches the shoulder, the dumbbell in the right hand has been lowered to the side of the leg, from which position the exercise is repeated. 

Throughout this entire exercise the upper arms are kept stationary at the sides and the forearms and wrists will do the turning and twisting movements. 

Inhale and exhale the best way possible. 

This exercise is a great developer of the forearms, wrists, hands and the biceps. 

Perform this exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 or 5 pounds and start over again. 

ALTERNATE PRESS, LYING

4) Place a box on the floor (or block about six inches in height). With a dumbbell on either side of the box, lie down with the upper body back on the box. Now grasp a dumbbell in either hand, pulling them over into the position shown. Press the dumbbell in the right hand to arm's length, perpendicular to the body as shown. Now lower the dumbbell and at the same time push the dumbbell in the left hand to arm's length and repeat the exercise. 

This exercise develops the muscles of the shoulders and upper back, the chest muscles and the triceps. 

Perform this exercise from 6 to 12 times with either arm. When maximum repetitions have been reached, increase the weight of either dumbbell 5 pounds and start over again. 

BACK HAND CURL

5) Grasp a dumbbell in the right hand, bending over slightly, place the left hand on the knee, chair or some other object of the same height with the dumbbell hanging at arm's length. Begin the exercise by keeping the upper arm stationary, bring the dumbbell to the position shown. Lower to the former position with the arm hanging down and entirely straight and repeat. Perform the exercise with either arm. 

Inhale when raising the dumbbell and exhale when lowering it. 

This exercise when performed correctly is a great forearm, wrist and grip developer. 

This exercise can be changed by standing erect with a dumbbell in either hand, hanging at arm's length at the sides. From this position both dumbbells can be curled until they are at shoulder height in front of the body. Remember to keep the palms of the hands down, bending the wrist until the forearm forms the shape of a "goose-neck" as shown. Keep the upper arm stationary at the sides throughout the entire exercise. 

Perform these exercises from 6 to 12 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds on either dumbbell and start over again. 

 ONE ARM CURL

6) Stand erect, holding a dumbbell at arm's length at side, palm facing forward. Now curl the dumbbell by bringing the hand forward and up, bending the wrist and keeping the upper arm stationary at side until the dumbbell reaches a position as shown. Lower the dumbbell to starting position and repeat the exercise. Inhale when curling the dumbbell to the shoulder and exhale when lowering. 

This exercise develops the biceps, forearm, wrists and hand. 

Perform this exercise from 5 to 10 times with either arm. When the maximum number of repetitions has been reached, increase the weight 5 pounds and start over again. 

OVERHEAD CURL

7) Grasp a dumbbell in either hand and stand in the position as shown, holding the dumbbells as shown. Now perform the exercise by straightening the left arm to the position of the right and lower the right arm into the position of the left, as shown. Repeat the movements, alternating . . . always remember to keep the upper arms as shown when performing the movement. Inhale and exhale as is best to the individual. 

This exercise is very good for the triceps. 

Perform the exercise from 5 to 10 times with either arm. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 pounds and start all over again. 

PUSH-UP

8) Having placed a weight on the back, get into the position shown. Keeping the entire body straight, raise up by straightening the arms. Lower the body into the position shown and repeat. Inhale when raising the body and exhale when lowering. 

The best position for the dumbbells on the which the hands are placed is slightly more than shoulder width apart. The feet can be placed in a higher position making the exercise more difficult, however, more beneficial. 

This exercise is a wonderful developer of the pectorals and triceps and also develops the muscles of the upper back, small of the back, abdomen and thighs. 

Perform the exercise from 8 to 14 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

TWO ARM CURL

9) Place the barbell on the floor in front of the body over the instep and the feet placed about 8 inches apart. Now bend over and grasp the bar with the knuckles toward the body and hands slightly more than shoulder width apart. Stand erect, bringing the barbell in front of the thighs with arms hanging at sides. From this position commence the exercise by keeping the body erect and the elbows at the sides and stationary, start the curling motion by bringing the hands forward, bending the wrists upward until the barbell reaches a position as shown. Lower the barbell to position in front of thighs and straighten the arms. From this position repeat the exercise. Always remember to keep the upper arms stationary at the sides. 

Inhale when curling the barbell to the chest and inhale when lowering. 

This exercise should not be performed too fast or too slow. This is a great biceps developer and also develops the muscles of the forearms, wrists and hands. 

Perform the exercise from 5 to 10 times. When maximum number of repetitions has been reached, increase 10 pounds and start over again. 

  

TWO ARM PUSH

10) Clean the barbell to the chest in the regular manner with the ordinary grip generally used by the lifter. Now stand erect, holding the barbell on the chest. Keeping the legs straight, start to push the barbell to arm's length overhead and at the same time lean far backwards as shown without bending the legs. Lower the barbell to the chest and immediately repeat the exercise. 

This is an essential exercise for the triceps, shoulders and upper back muscles. 

Perform this exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

It is possible to push more weight if the legs are bent. Always remember to inhale when pushing weights overhead and exhale when lowering them. 

SUPER TRICEPS EXERCISE

11) Grasp the barbell placing the hands about 12 inches apart with the palms toward the body. Now clean the weight and push the barbell overhead, then lower it behind the neck into the position shown. Notice the position of the elbows. The bar is held loosely in the palms of the hands. From this position press the barbell to arms length overhead, lower slowly to the position shown and repeat the exercise. 

Inhale when pushing the weight overhead and exhale when lowering. 

Perform this exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds and start over again. 

After performing this exercise you will easily know what muscles are exercised. When practiced regularly for a short time, great improvement of the triceps, the shoulder and forearm muscles will be noticed. 

LYING PRESS

12) Lie down with some object or block about 6 inches in height placed under the upper back; the handle of the barbell touching the crown of the head. Now grasp the barbell and pull it over to the lower part of the neck with the barbell in the position shown. Begin the exercise by pushing it to arm's length. Lower to the position shown and repeat.

Inhale when pushing the barbell to arm's length and exhale when lowering. 

This exercise develops the triceps, upper back, shoulder and chest muscles. 

Perform the exercise from 6 to 12 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

The exercise can also be performed by lying on the floor but it will be impossible to lower the barbell to the position shown and a complete movement of the exercise will not be possible nor full benefit derived. It will be less difficult to get the barbell on the chest using this method. 

Enjoy Your Lifting!