Tricep
hammer curl targets the bicep branchi and preacher curl targets the lower area of biceps..
You have regular DB curls, spider curls, preacher curls, ez curls, chin ups, pull ups.
The antagonist to the Triceps are the biceps-brachii
a hammer curl
You can save time and take steroids.
Eccentric Flexors and Concentric Flexors
Well for your arms it wil go like this: dumbell curl-4x8-10 preacher curl-3x8 hammer curl-4x15 and last but not least:revesed dumbell curl:3x10 Now, for pecs:flat dumbell press:4x10 incline dumbell press4x8-10 and flat dumbell flye4x10 Remember to be patient and determined and gains will come your way....
the best ones for me is bicep curls,concentration curl, dumbell presses, tricep exstensions, and one arm bendover row
A concentric movement would be flexing the elbow and curling a dumbbell towards the shoulder, an eccentric contraction would be the opposite movement ie bringing the dumbbell back down towards the thigh.
Do dumbbell biecep curls and hammer curls Biecep curls would make your arm muscle bigger and taller Hammer curls would make your arm thicker
To increase the intensity of a curl up, you can adjust the speed at which you perform the exercise, increase the number of reps or sets you do, or incorporate additional weight by holding a dumbbell or medicine ball. Another option is to perform more challenging variations of the curl up, such as bicycle crunches or reverse crunches.