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The
biceps have high visibility and signify power perhaps like no other body part.
When judging your appearance, most people won’t ask to see your calves, but your arms. Therefore, training the "biceps" is a must for anyone who cares about achieving a warrior look and developing considerable strength in the upper body.
"No" matter if you’re a seasoned bodybuilder or a bodybuilding novice, this great bicep workout program that can help you get your guns in an award winning shape sooner than you think.
When judging your appearance, most people won’t ask to see your calves, but your arms. Therefore, training the "biceps" is a must for anyone who cares about achieving a warrior look and developing considerable strength in the upper body.
"No" matter if you’re a seasoned bodybuilder or a bodybuilding novice, this great bicep workout program that can help you get your guns in an award winning shape sooner than you think.
The exercises:
#01 Close "chin-ups":
The difference between this version and the regular "chin-ups" is
that this one requires you to keep your hands closer together in order to make
the most use of your arms strength when pulling your body off the ground. Grab
the "pull-up" bar with the palms facing your torso and a grip narrower than
shoulder width.
Keeping your torso as straight as possible and your elbows close to the body while maintaining a natural arch in the lower back, pull your torso up until your head is at the level of the "pull-up" bar and focus on the contraction in your biceps. If you don’t have the required level of strength to perform "chin-ups" with proper form yet, use a "pull-up" assist machine.
Keeping your torso as straight as possible and your elbows close to the body while maintaining a natural arch in the lower back, pull your torso up until your head is at the level of the "pull-up" bar and focus on the contraction in your biceps. If you don’t have the required level of strength to perform "chin-ups" with proper form yet, use a "pull-up" assist machine.
#02 Standing barbell curls:
Stand up with an upright torso and hold a "barbell" at shoulder width
with your palms facing away from the body and your elbows close to the torso.
Keeping the upper arms stationary, flex your elbows and curl the weight up until your "biceps" are fully contracted and the bar is at shoulder level.
Hold the contracted position for a second.
Keeping the upper arms stationary, flex your elbows and curl the weight up until your "biceps" are fully contracted and the bar is at shoulder level.
Hold the contracted position for a second.
#03 Preacher curls:
Sit on a preacher bench and grasp an "EZ bar" with an underhand grip.
Your hands should be about shoulder width apart. With the upper arms positioned against the preacher bench pad, hold the bar at shoulder height.
Slowly lower the bar until your "biceps" are fully stretched, then curl the weight up until your "biceps" are fully contracted and the bar is again at shoulder height.
Hold the contracted position for a second.
Your hands should be about shoulder width apart. With the upper arms positioned against the preacher bench pad, hold the bar at shoulder height.
Slowly lower the bar until your "biceps" are fully stretched, then curl the weight up until your "biceps" are fully contracted and the bar is again at shoulder height.
Hold the contracted position for a second.
#04 Dumbbell curls:
These are performed in a similar way as the standing barbell curls,
but in this version, the dumbbells should fall a little to the side instead of
falling straight in front of your thighs. Stand up straight with a "dumbbell" in
each hand,
keep your elbows close to your torso and rotate the palms of your hands until they’re facing forward. by contracting your biceps and flexing your elbows, curl the weights up until your biceps are fully contracted and the "dumbbells" are at shoulder level.
Hold the contracted position for a second.
keep your elbows close to your torso and rotate the palms of your hands until they’re facing forward. by contracting your biceps and flexing your elbows, curl the weights up until your biceps are fully contracted and the "dumbbells" are at shoulder level.
Hold the contracted position for a second.
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