How to Define Your Arm Muscles

Video Transcript

"Hi Bob Mathews at Power 1 K Body Shaping Program. I am going to tell you how to define our arms. Now arms are broken up in two sides. You probably already know this. It is the tricep and bicep. Tri of course the first part of tricep is three parts. You have three different heads to the tricep, bicep of course two. How you change the angle in your hands is going to decide what specific area of that tricep or bicep you are going to work. Let's start with the bicep. It is a little easier because it is only two parts. Traditional curl, palms facing up is going to work the peaking of the bicep. When you turn it in on what we call a hammer curl you are now working the thickness and the inside and I will show you what that looks like. When you are curling here you are working this peak. Once you turn it you are now working this little section here and the thickness here. So it's not just important to get a tall bicep as it is a thicker bicep so it gives that better look. Now on the triceps most of your standard exercises like a tricep push down you can do it with one arm and now you can do it with both. You can do it with a rope. All those types of things are going to work your two heads instinctually. The biggest hardest part is this third head right here. This is what makes it look really good if you do it right because this is what most people don't have. You are going to get those from kickouts. Kickouts when you get to the top you turn them out so it looks like this and then of course you would switch sides and you would do this every time that you do your arm workout at least once a week. If you can do it twice and you think you have good nutritional balance, do it twice. Another one that can get to this third head is dips. Some people do it on the bench, some people do it on the machine as you have seen in some of those gyms. So to define the arms always like I say in every single series, it's diet. Seventy percent is going to be what you put into your body so always keep that in mind. All these exercises will help you when your body fat is lean you'll look like you know what you are doing, so good luck."