Bodybuilding fitness health tips

7 Best food for eye health



Eye is a god gift to every human being to see the beautiful world and his nature,creations so, it is our priority to keep eye health good.
Maintaining a well-balanced,healthy diet is key to keeping your eyes healthy and may help reduce your risk for developing eye conditions.
Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants.
Eye conditions that you may be able to prevent with a healthy diet include:

cataracts, which cause cloudy vision
age-related macular degeneration, which can limit your eyesight
glaucoma
dry eyes
poor night vision
These antioxidants ward off oxidants that can affect your health in negative ways.
Your eyes need many types of antioxidants to stay healthy. These include:

1.lutein
2.zeaxanthin
3.vitamins A, C, E
4.beta-carotene
5.omega-3 fatty acids
6.zinc

Here below you can find the best food for your eye health.

1.FISH
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.

2.EGGS
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.

3.ALMONDS
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.

4.DAIRY
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.

5.CARROTS
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.

6.KALE
Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.

7.ORANGES
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients,age-related macular degeneration.

Top 5 Exercises for Triceps muscles



All guys out there want a muscular shinny triceps because triceps is the muscle which gives your biceps a perfect touch which makes you biceps look big and great.so,below is the five best workout for triceps

1 – Weighted Dips
Muscle is improved by providing resistance. The primary source of resistance is by adding weight. Weighted dips rely primarily on your own body weight, though additional weight can be added in your lap to increase the resistance on the muscles.
Use two benches, placed approximately 3-5 feet apart. Sit on one bench with your heels resting on the other; you may need to adjust the distance between the benches depending on your height. Place your palms on the bench you’re sitting on and slide forward, using your arms to support your weight. Now, slowly lower yourself until the bend of your elbows reaches a 90 degree angle. Maintain tension and push yourself back up until your arms are completed extended.

2 – Close Grip Bench Press
This press keeps the elbows close to the body, with the hands no more than a foot apart – they should not extend out beyond your shoulders. The focus of the close grip bench press is on the muscle groups of the triceps however the mechanics of the bench press will supply some additional workout to the pectoral muscles as well the muscle groups of the biceps.
As you un-rack the weight bar, begin with arms fully extended and lower the weight toward the lower part of the chest slowly while keeping the elbows tucked in. Bring the weight back just before you touch the bar to your chest and return your arms to a fully-extended position.

3 – Seated Triceps Extension
This position places a great deal of emphasis on the triceps equally. For this exercise, it’s important to use a seat or weight bench of some kind with an adjustable seat to aid in back support. Choose an appropriate dumbbell weight and hold it with both hands. Raise the weight up and behind the head.
While holding the dumbbell, carefully lower it behind your head. Lower the weight behind your head so that it is even with the lower part of the back of your head – try not to let the weight fall too far to avoid over-exertion of the triceps during this exercise. Raise the dumbbell back overhead so that arms are fully extended and repeat.

4 – Clapping Diamond Pushups
We talk a lot about how resistance will bring on muscle gain. If you want your muscles to increase in mass then you have to use them. You need to use them a lot, from different angles and in different ways. This may seem a little unorthodox but this method will definitely push triceps to the limit.
Position your hands under chest like a push up but bring your hands together so that your index fingers and your thumbs are touching, forming a diamond shape. Perform 10 pushups like this. In order to get the clap in between each push up, you’ll need to push yourself with enough force to leave the floor, gaining enough height to insert the clap and still bring your hands back to a diamond form.

5 – Rope Pushdowns
This can be easily done with a number of machines. When using a machine, try to balance the weight so you can fit it a set of approximately 10 reps easily while still feeling the proper burn in the triceps. This top triceps exercise requires a bit more form than others. When pulling the weight with the rope, it’s important to keep your upper arms locked at your sides while keeping your back straight.
If you release your arms, twist or bend your back you’ll start using your shoulders and back to take the brunt of the weight, giving little gain to your triceps.

Beginner Workout
Close Grip Bench Press - 3 Sets of 10 Reps
Weighted Dips - 2 Sets of 12 Reps
Rope Pushdowns - 2 Set of 15 Reps

Intermediate Workout
Close Grip Bench Press - 3 Sets of 8 Reps
Weighted Dips - 3 Sets of 12/10/8 Reps
Seated Triceps Extensions - 2 Sets of 12 Reps
Rope Pushdowns - 2 Sets of 12 Reps

Advanced Workout
Rope Extensions - 2 Sets of 15 Reps
Close Grip Bench Press - 3 Sets of 6 Reps
Seated Triceps Extensions - 3 Sets of 8 Reps
Weighted Drops - 2 Drop Sets* - Perform 8 Reps to failure then drop all weight and perform as many reps to failure
Clapping Diamond Push-Ups - 2 Sets to Failure



You’ll see the best results by adding the top exercises to build your triceps to your usual workout routine. When working on increasing muscle mass in triceps, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.

Who don't wants a perfect back which makes you look broad,stronger and attractive in the group.every guys want a back like that.so,here are 5 best exercises for bigger and muscular lats.

1.Bent over row
the bent over row provided you utilize proper form with a weighted barbell.
To start,stand with your feet shoulder width apart. Bend your knees slightly and keep your head up. Bend so that you are almost but not quite parallel to the floor. Let the weight hand straight down directly below your chest. Your palms should be facing toward you as you lift the weight. Use your back muscles to draw the weight up to touch your chest while keeping your elbows tucked in close to your body. Lower the weight under control and repeat.

2.pull ups & chin ups
This exercise is a true measure of strength and a hefty challenge simply because you’re lifting your full body weight. An alternative for beginner would be to use a assisted pull-up machine which uses weight to counter act your own bodyweight.

Use this machine until you can perform regular pull-up/chin-ups in proper form

Because of the position of the grip, pull ups can often be a little more difficult than chin ups. Either way, start with a bar and jump up to reach the bar. Go palms down (away from you) for pull ups and palms up (facing you) for chin ups. Keep your hands at shoulder width approximately for pull ups and just to the outside of the width of the jawline for chin ups.

3.Barbell shrugs
This is a very focused workout that targets only the traps. You’re providing no additional workout to any other muscle group in the upper back, so keep that in mind as you rotate your exercises. Depending on the scale of your workout, you can usually dish on a lot of weight when working your traps – just keep your workout appropriately balanced.

To set this exercise up, use a weighted barbell and set it up at thigh height from an adjustable rack. Let the weight hang at your thighs with arms fully extended. Keep your back straight, chin up and try to shrug your shoulders as high as you can. Raise the weight as you do so, pausing for a few seconds at the height of the shrug. Lower the weight under control and repeat. Alternately, you can also use dumbbells to perform shrugs but you won’t get anywhere near the same weight on individual barbells.

4.Single arm dumbell row
This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.

Use a bench to kneel, supporting yourself with your free hand on the bench. Move so that your torso is parallel to the floor. Let the dumbbell hang with your arm extended. Draw the weight to touch your chest, palms facing your body while keeping your elbows tucked firmly in. Release the weight and extend your arm under control. Your body angle, grip and weight will change the degree and difficulty of this top back exercise.

5.Barbell deadlifts
The deadlift is a widely popular exercise and for good reason. It’s a part of every serious weight training program because it requires the majority of the body – including the muscles of the back – to work in conjunction for the perfect lift workout. The only other exercise that’s more effective at building solid muscle and burning calories is the power squat.

It’s important to note that while this exercise targets the back muscles for stability, you are not lifting with your back. To perform the deadlift, stand with feet shoulder width apart. Bend your knees and reach down to grab the bar. With heavy lifting, keep your hands opposite with one facing in and the other facing out. When you lift, lift the weight with your legs, focusing the push in your glutes, hips and the rest of the leg muscle groups. Keep your back straight and stand up straight, keeping your arms fully extended down with the weight close to the body.  When you rise fully, hold the weight and lower it again under control.


Beginner Workout
Assisted Pull-Ups - 2 Sets of 10 Reps
Assisted Chin-Ups - 2 Sets of 10 Reps
Barbell Deadlifts - 2 Sets of 8 Reps
Bent Over Rows - 2 Set of 12 Reps

Intermediate Workout
Assisted Pull-Ups - 2 Sets of 12 Reps
Barbell Deadlifts - 3 Sets of 6 Reps
Assisted Chin-Ups - 2 Sets of 12 Reps
Single Arm DB Rows - 2 Sets of 8-10 Reps
Barbell Shrugs - 2 Sets of 10 Reps

Advanced Workout
Barbell Deadlifts - 4 Sets of 5 Reps
Pull-ups - 2 Sets to Failure
Bent Over Rows - 3 Sets of 8 Reps
Chin-ups - 2 Sets to Failure
Single Arm DB Rows - 3 Sets of 10 Reps
Barbell Shrugs - 3 Set of 8 Reps

You’ll see the best results by adding the top exercises to build your back to your usual workout routine. When working on increasing muscle mass in back, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.

Every guys out there wants bigger and stronger forearms because forearms muscle help you in tight grip and gives you good heavy lifting performance.so,here below are 5 best exercises for forearms mass.

||Top 5 best exercises for bigger forearms||

1.Barbell Wrist Curls
Like many of the top 5 forearm exercises listed here, the barbell wrist curl is an extremely effective workout that targets the flexor muscles of the forearm. It can be done using an appropriate machine or a weighted barbell.
Sit on a bench or at the machine. Rest your forearms on your thighs with palms up as you hold the barbell. Using only your hands and your wrists you will curl the barbell up toward the ceiling as high as you can lift. When you lower the barbell under control, allow it to roll into the nook of your fingertips.

2.Barbell Reverse Wrist Curls
The barbell reverse wrist curl is a very similar motion to the common barbell curl listed above, and focuses primarily on the forearm extensor muscles.
To perform this workout you will need to take a seat at a bunch or at the appropriate weight machine. Lay your forearms on your lap while you hold the weighted barbell (or empty barbell) with your palms facing down. Using only the muscles in your wrists and forearm, curl the weight upward as high as you can go while keeping your forearms flat on your lap. Lower the barbell under control as far as you’re able to go and then repeat.

3.Dumbbell Wrist Curl
This is one of the top forearm exercises that is absolutely great for the forearm flexors. This motion allows you to work each forearm individually. By working with the individual weights, you’re able to establish a greater sense of balance.
To perform this top forearm exercise you’ll need to straddle a bench and hold the dumbbell with an underhand grip. Spread your legs and rest your forearm on the bench so that it’s extending beyond the end of the long bench. Allow the dumbbell to drop so that it rolls into your fingertips. Grip the weight and flex your wrist to bring the dumbbell back up to a starting position.

4.Dumbbell Reverse Wrist Curl
Redundancy is never an issue when you have a variety of muscles to train. While these workouts may seem similar to another, the change in position completely changes the targeted muscle group. The reverse wrist curl targets the bulk of the extensors. Again, when you work with the individual weights you’re able to individually target the muscle groups of the arms. The individual workouts from one side to another will help stimulate balance and proportion between your forearms.
For this top forearm exercise you need to straddle a bench and hold your dumbbell with an overhand grip. Lean forward and rest your forearm on the bench at a bent, 90 degree angle. With this angle you’ll be holding the dumbbell weight off the side of the bench with your palm facing the floor. Lower the dumbbell as far as you can and the reverse the motion to bring the weight back up as far you can while flexing the wrist. Once your reps are complete, switch arms and repeat the process.

5.Reverse Barbell Curls
Unlike the other top forearm exercises, the reverse barbell curl actually diverts some of the attention to the biceps however it does specifically target the forearm extensor muscles through the lifting process. This is an excellent workout if you want to take some emphasis off the forearm muscle groups to blend maneuvers into a whole body workout – perhaps to give your forearm a bit of a rest.
To perform this workout, grip a barbell (some prefer an EZ curl barbell for added wrist comfort) so that your hands are shoulder width apart, palms to the floor (overhand grip). Standing straight, you will keep your back flat and your chin up. Tuck your elbows into your sides and curl the bar upwards towards your clavicle area (upper chest, neck). Hold the lift and flex the forearm muscles then lower the barbell under control.
Remember to keep your arms tucked into your sides. If you open your arms up you’re placing additional emphasis on your upper arm muscles and could inadvertently strain your shoulder muscles and joint.

Beginner Workout
Barbell Wrist Curl - 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curl - 2 Sets of 12 Reps

Intermediate Workout
Reverse Barbell Curls - 3 Sets of 10 Reps
Dumbbell Wrist Curls - 2 Sets of 12 Reps
Barbell Reverse Wrist Curls - 1 Set of 15 Reps

Advanced Workout
Barbell Reverse Wrist Curls - 1 Set of 20 Reps
Dumbbell Wrist Curls - 2 Sets of 12 Reps
Barbell Reverse Curls - 3 Sets of 10 Reps
Barbell Wrist Curls - 2 Sets of 12 Reps
Dumbbell Reverse Wrist Curls - 1 Set of 20 Reps

To obtain the best results, mix any number of these top forearm exercises into your daily or weekly routine, some people like to train there forearms after a back or bicep workout. As discussed forearms assist in the gripping of the weight during exercise so try and stay away from workout out your forearms the day before or proceeding back and bicep training as these muscle groups require a considerable amount of grip strength to train.Stagger your workouts so that your forearm muscles have adequate time to recover and recoup from the beating you’re sure to give. For faster muscle recovery while working out with the top 5 forearm exercises, eat a well-balanced diet that is high in protein to fuel your muscles.

Here are some best deltoid exercises to make your shoulder strong and big,having big shoulders make your body look perfect and give you the perfect v-shape torso touch.



1.Standing Military Press
Consequently, the first move in this workout is the standing military press. This is because the front deltoids are best trained in a vertical position and opting for a barbell will allow for the greatest possible weight to be lifted, stimulating maximum stress on the muscle and therefore strength and size gains.Opt for a narrower than usual grip (only slightly wider than shoulder width) to protect your shoulder joint and opt for a range of motion which takes the bar all the way from the clavicle to locking out at the top. Perform four sets where you attempt to hit 8 reps, and when on your fourth set you can perform the full eight reps increase the weight by 5%.

2.Lateral Raises With Dumbbells
Secondly, to compensate for the front deltoid activation the session can shift focus, and the emphasis will be paid to the lagging muscle groups. The next exercise is the quarter rep lateral raise. Perform a standard side lateral raise in a 1/4 rep style, i.e., once you have raised a dumbbell to 90 degrees only partially lower it down before attempting to raise the weight back up to peak contraction.
After this added “second squeeze”, raise the weight back down to repeat the motion, that is one rep! Perform 6-8 reps for 3 sets, each rep you perform will have two peak contractions which will stimulate significant muscle tear.

3.Rope Face Pulls
Thirdly perform rope face pulls to engage the rear deltoids. Take an underhand grip and at the top of each rep attempt to bring the centre of the rope as close to your forehead as possible. In doing so you will be externally rotating the ends of the rope behind your body, thus engaging the rotator cuff which is vitally important for long-term shoulder health.
One variant to attempt is sitting on the floor to ensure you cannot cheat or use momentum to move the weight. Given the general underdevelopment of the rear delts, it is beneficial to go lighter for 10-12 reps before attempting to load up on this exercise, perform for three sets.

4.Cable Side Lateral Raise
Fourthly, we move back to the side deltoids to attempt the cable side lateral. Whilst it is principally the same move as the 1/4 side lateral suggested above, going lighter and squeezing against the constant tension facilitated by a cable allows the medial deltoids to be worked much harder through a greater range of motion rather than merely at peak torque which would happen at the 90 degrees point of a normal side lateral. 8-10 reps for 3 sets here is ample given we have already trained this muscle once before in the workout.

5.Cable Rear Delt Fly
Lastly, the final exercise to work the rear deltoids is the cable rear delt fly. Set the height of the handles at shoulder height to ensure the traps or lats cannot take over. From a crossed hands position pull the handles away and squeeze the rear delts for a moment and then lower the weights back down.
As the rear delts are often ignored, opt for low weight and focus on the squeeze at peak contraction, to synthesize a sound mind-muscle connection, before attempting to go up in weight. As the rear delts will already be fatigued from the face pulls, perform for 12-15 reps for three sets to vary the weight and volume requirements to allow for optimum growth.

6.Cuban Press
While this is not strictly a deltoid move, it is a critical component of excellent shoulder health. Given the number of rotator cuff injuries, isolating this muscle with very light weights at the end of the session will benefit you in the long run. Grab a light barbell and start by performing an upright row. When your upper arms are parallel to the floor rotate the barbell up and above your head. From this position press the barbell above your head before lowering down and repeating the motion.

Our Mass Building Shoulder Workout.
The session should look like this:

Military Press: 4 sets x of 8 reps
1/4 rep Side Laterals: 3 sets of 6-8 reps
Face Pulls: 3 sets of 10-12
Cable Side Lateral: 3 sets of 8-10 reps
Cable Rear Delt Fly: 3 sets of 12-15 reps
Cuban Press: 3 Sets of 20 reps

All sets should be taken to failure so if you can do more reps than the specified rep range, slowly increase the weight.

||How to build bigger chest||

having pecs like a beast makes you look very manly so here we will going to discuss some tips and exercises for having bigger chest, here we go.

If you train in a big commercial gym, you’ve probably noticed Monday is National Bench Day. Everyone seems to be training their chest. Tuesday is often National Bench Day part 2 with more of the same.But how do you train your chest efficiently for maximum growth? In this post I’ll explain you which mistakes you must avoid to build a bigger chest and the right method to increase your chest size.




Top 3 Chest Building Mistakes.
1.Training your chest muscles 4x/week using pro bodybuilders routines is wasting your time. Especially if you’re skinny.

2.Isolation Exercises. You can’t stress your chest with heavy weights using exercises like dumbbell flies. So you won’t trigger the release of Testosterone & Growth Hormone as much as with compounds.

3.Eating Like a Pigeon. You’ll never get a big chest if you’re 120lbs at 6′. Training your chest 3x/week won’t get it bigger unless you eat more.
Isolating Your Chest. Although your chest has to 2 main heads, it’s 1 muscle and contracts as a whole. You can’t isolate your upper or lower chest. You can only emphasize it.

Here’s How to Build a Bigger Chest. The key to increasing the size of your chest muscles is to eat more and get stronger. Build a foundation before you even think of adding isolation exercises.

Eat More. Your chest will never be big if you’re underweight. Check the minimum weights for your height. To gain weight: eat every 3 hours and focus on calorie dense foods. Read the weight gain & GOMAD guides.

Do Heavy Compounds. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Do them often & heavy.

Train Your Legs. Squats & Deadlifts help chest growth by increasing the release of muscle building hormones like Testosterone and Growth Hormone. Get stronger at them. Read 5 reasons to train your legs.

Rest. Your muscles grow when they rest, not when you train them. Train your chest maximum 2x/week. Eat your calories so your chest gets the nutrients it needs to recover and grow bigger.

Lift Fast. Lifting fast recruits more muscle fibers and lets you use more weight, which stimulates chest growth. Lift as fast as you can on the way up with good technique. Way down under control but not slow.

Use Proper Technique. A partial bench press doesn’t work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Lower the weight if you have to.

Set Realistic Goals. Even if you train and eat exactly like your idol, you’ll never get the same muscle shape. Developing your muscles is training and diet. But the shape of your muscles is genetics.

Be Patient. Especially if you’re still a teen. Your body is still developing. You won’t get the chest development of a 30y old if you’re only 15. Build the foundation and be patient. Your chest will change as you get older.



Top 4 Chest Building Exercises. Don’t do things like Bench Pressing to your neck or with your elbows out. Both are potentially dangerous and will injure your shoulders. Use exercises where you can go heavy safely.

1.Bench Press. Allows you to stress your body with heavy weights. Forget about getting a bigger chest if you can’t at least bench your body-weight for 5×5 (so at least 160lbs for 5×5 if you weigh 160lbs).

2.Push-ups. Closed-chain exercise. Useless done for reps without added resistance. Do Push-ups against a resistance band or weighted.

3.Weighted Dips. If your shoulders can take them: dips between parallel bars while wearing a belt with weight will build your chest muscles.

4.Dumbbell Press. Increase chest growth by stretching your pecs on the way down. But you can’t use as much weight as with barbells.

||Best exercise for bigger biceps||



guys always want bigger guns to look attractive,strong and muscular here below are some best biceps workout & benefits with details for gaining arm muscles.



1.incline biceps curl

How to:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
Narrow press-up.

2.Narrow press-up
How to:
Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.

Why:
Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt eye-catching definition.

3.Concentration curl
How to:
Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.

Why:
This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).

4.Straight barbell palms up wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

Why:
Your forearms will be on display long after your beach body has gone back into hiding, so give them due care. Your grip strength will be much improved come deadlift day too.

5.Straight barbell palms down wrist curl
How to:
Sit on a bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

Why:
This subtle move isn’t one for show-boating, but don’t skip it. It targets the extensor muscles to minimise wrist and elbow injury during other moves.

6.Twisting dumbbell curl
How to:
Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

Why:
The twist brings your forearm into play. It won’t hit your biceps as hard as other arm exercises, but when you’re squeezing sets in over lunch this move will hit more of your arm in less time.

7.Prone dumbbell spider curl
How to:
Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.

Why:
Lying against the bench helps your master the proper curling technique - useful in loads of arm exercises. If your chest lifts off it, that’s cheating, but keep it flat for every rep and you know you have nailed another set in your quest for bigger biceps.