Boomin' Biceps!
Reverse Scottcurls, 2 sets
Sit down by the scott-bench. Plant your feet firmly to the floor, maintain a fairly straight back and rest your elbows and triceps against the pad. Grip the bar, but as opposed to ordinary bicep-curls your palms are facing downwards. You can keep the grip spacing pretty narrow, in the 4-6 inches range depending on your shoulder width. Elbows should be fixed throughout the movement. Consciously keep your shoulders down & back, even when you start getting tired. This exercise can be done with straight wrists, or you can give the upper part of your forearms an extra blast by curling the wrist upwards as you go. Go slightly lighter, and make sure that you don't feel any pain or pinches.
Tricep Pushdowns, 2 sets
Assume the balanced starting position, but this time you've attached the bar to the top pulley. Grasp the bar with a monkey-grip - i.e. thumbs on the same side as the fingers - and simply press down until you've almost locked out. Like before, make sure to maintain lowered shoulders, and keep your elbows like they were glued to the sides! Avoid rocking your body.
Dips, 2 sets
Most gyms have assisted dips nowadays, and the more experienced trainer will probably find a suitable belt to which he can attach extra weights. Aim for being in the 6-10 reps-zone. Grab the handles, cross your feet and simply pound it out! Save your shoulders by not going deeper than having your upper-arm parallell to the floor. Don't swing your body - let the triceps do the work.
Standing Forearm Curls, 2 sets
This exercise is preferably done by a rack. Set the rack so that it's only a few inches to the point where you'll be holding the barbell when standing straight up. Assume the balanced position, being extra careful to tense your abs, and hold the barbell while your arms are pretty much just hanging there. Now let the barbell roll down almost out to your finger tips, where you turn and slowly roll it back up. When your fists are securely clenched around the bar you continue the motion by curling the forearms as far back as they will go. After a few peak contractions, your entire forearms should be on fire.
For those of us who have used straps to excess during the early years, I recommend adding 1-2 extra sets of statics. That is, loading on
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