Nick Nilsson - The Best Arm Exercises Youve Never Heard Of

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing
www.PriceWorldPublishing.com

Copyright 2011 by Nick Nilsson

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781936910076

If you enjoy training arms, youre going to LOVE the stuff you read in this book. Its going to keep you busy for a very long time.

In this book you will find 33 exercises for the biceps, 30 for the triceps and 5 for the forearms.

These are exercises that very unique - youll see variations of exercises you already know, along with completely new exercises I can promise youve never seen before!

Have fun and lets get right into it!

Nick Nilsson

Curl while holding the barbell in only one hand.

Hold the bar slightly off-center with your thumb and forefinger closer to the very center of the rough middle strip.

Your thumb and forefinger serve as the balance point of the hand in this exercise. If you grip the bar with the center of your hand in the center of the bar, the bar will tilt.

You may hold your other arm behind your back or at your side.

Be aware that the bar may dip unexpectedly when doing this exercise, so be careful where you do it. Steer clear of people, glass or other breakables.

The One-Arm Barbell Curl will work your forearms and grip as well due to the balancing involved.

Keep a solid grip on the bar and control it at all times.

This exercise can done at any point in your biceps workout.

Be aware that it does require some forearm stabilization of the bar.
It also requires you to be able to curl at least the weight of the bar (45 lbs) with one arm.
If you are using less than or equal to 45 lb dumbbells for curls, you should do this exercise first when you are at full strength.
If you are stronger, you can easily do this exercise later or even last in your routine.

This will cause the bar to dip and sway constantly. Be sure you find your optimal balance point before starting each set or you will waste time trying to keep the bar balanced.

Because it is a very different movement than the standard, two-arm barbell curl, there is great temptation to use body movement to get the weight up. Resist this temptation and curl as strictly as possible.

A good intensity technique you can use with this exercise is the following:

Do one set of two-arm curls with just the bar.
Go immediately into one-arm curls with the left arm.
Right after that, do another two-arm set.
Now go right into a one-arm curl with your right hand.
Repeat this pattern until you reach failure.

This exercise is excellent for high-rep work for the biceps. Its not a direct mass-builder but high-rep training is useful for setting the stage for muscle growth.

So basically, youre going to need one light to moderate weight dumbbell. I prefer the hexagonal-shaped dumbbells for this exercise because the weight size is smaller than the plate versions. You CAN do it with the plate ones, though.

Basically, youre going to hold the dumbbell with your hands under the bell parts of the dumbbell, not the handle. You can see in the pictures how Im holding the dumbbell underneath.

This is VERY effective because the cupping of the dumbbells forces you to keep your wrists bent at the bottom, which keeps the tension on the biceps very effectively. When done for high reps, its torture even though the dumbbell weighs hardly anything. The continuous tension builds lactic acid like crazy.

Continue with reps for as many as you can do!

Another version of this that I like is more of a hammer curl version. Instead of holding underneath the dumbbell, youre going to grip the SIDES. So in order to keep the dumbbell from slipping out of your grip, you have to actually push inwards on the dumbbell, which adds a different element of tension to the exercise.

This one is best done with the hex dumbbells so you can grip around it. If you use the plate dumbbells, just get your fingertips around the outside edges as best you can and push inwards HARD to make sure the dumbbell doesnt slide out.

This is definitely a high-rep oriented exercise...its also nice when you dont have whole lot of options for biceps say, if youre in a hotel gym and all they have are small dumbbells. This will make it harder.

The Barbell Curl is the king of bicep exercises. You want big biceps, you do barbell curls. But when you get to a certain level of development, the standard strict barbell curl doesnt always give your biceps enough growth stimulation to get the job done.

Thats where the Barbell Cheat Curl comes in. Heres the key...youre not cheating just to use more weight. Anybody can fling heavy weights around...the key here is to use the small cheating movement to put MORE tension on the biceps.

Basically, youre cheating to make the biceps work HARDER, not to make the exercise easier just so you can put bigger plates on the barbell. Ego lifting is not what were looking for here.

Were only going SLIGHTLY heavier than normal and were only using a small bit of body movement to help move the weight. The Barbell Cheat Curl is NOT a license to thrust your hips around like youre trying to a ring a doorbell with your hip bone.