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By Beginner Bodybuilding Guide
For those who are bodybuilding beginners, and are looking to get bigger arms, there are certain exercises you are going to have to really concentrate on, to get bigger arms fast. You have to focus on the entire arm, not just biceps, although this is the muscle, which most people focus on. But, here are a few must do exercises, if you really want to get your arms looking great, in a short amount of time.
One exercise is the standing barbell curl. This is done by all weight lifters, and all bodybuilding levels. You will stand with feet shoulder width apart, hold the barbell with both hands in an under grip position, and make sure that the elbows are tucked in close to your body at all times while doing the curls. You will pull the barbell up to chest level, and do about 8-12 reps. You should do between 3 to 5 sets of each curl.
Another must do is a lying barbell extension for the triceps. You will lay on your back, again using a barbell holding it with your arms extended straight above your body at eye level. You will keep your elbows in, and slightly bend at the elbows, coming down towards your eyes. Lowering the weight by bending the forearm, and keeping the elbows tucked in will really give the triceps a great workout. You should do heavy weights, with fewer reps, between 8 to 12 reps. Again, do between 3 to 5 sets, and make sure to do this exercise slowly for best results.
The last muscle, the forearm, can be worked with wrist curls. You will sit on a flat bench, and either use a dumbbell, or a barbell, or even just a plate, using between 20 to 25 pounds, and you will rotate your hands up and down towards your body, doing this slowly. You can do fewer sets since the muscle is smaller, you will experience a quick burn.
No matter what other exercises you include, these three will really give you the arms you are looking for, much quicker than other exercises can.
For more great bodybuilding tips and information go to Beginner Bodybuilding Guide