Cure your biceps blunders with this
heavy duty dose of dumbbells.
You know the adage: Insanity is doing the same thing over and over
and expecting a different result. When you aim to improve your physique, you
don’t use the same approach day after day; instead, you diversify,
incorporating several different movements, angles and loads. And when something
stops working for you in the gym, common sense dictates that it’s time for a
change. Yet there are some who play to the adage, repeating the failed workouts
of yesteryear in hopes that this time will be different. One of the joys of
lifting weights is that you have hundreds of options at your disposal, and
there may be no greater ally than dumbbells in the quest for a better body.
Dumbbells
are the Talented Mr. Ripley of the fitness world, doing the work of barbells
and machines in nearly every imaginable exercise, oftentimes better. Their
versatility is second to none, allowing lifters to detect muscular imbalances,
train without a spotter, vary wrist angles…..
the list goes on. This month, take a mostly unilateral approach to your biceps training. Open with a standard mass-builder, dumbbell style. From there, it’s on to dumbbell incline curls, which target the outer head of your bi’s. Close with a one-arm preacher curl to bombard that often-neglected inner head.
the list goes on. This month, take a mostly unilateral approach to your biceps training. Open with a standard mass-builder, dumbbell style. From there, it’s on to dumbbell incline curls, which target the outer head of your bi’s. Close with a one-arm preacher curl to bombard that often-neglected inner head.
Need
to inject a little variety into your biceps
workout ? Then walk away from that rack of EZ-bars and try our
all dumbbell routine.
You’ll work your peaks from different positions that are guaranteed to keep them growing.
You’ll work your peaks from different positions that are guaranteed to keep them growing.
#1_STANDING DUMBBELL CURL:
How Many? 1 warm-up + 4 sets; 10, 10, 12, 12 reps
1) START: Stand erect holding
two dumbbells at your sides. Maintain a slight bend in your elbows. Palms face
forward.
2) MOVE: In an explosive yet
controlled manner, simultaneously curl both dumbbells, keeping your elbows
tight at your sides.
At the top, squeeze your biceps hard as you hold the peak contraction momentarily.
Slowly reverse the motion, bringing the weights back to the start. Repeat.
At the top, squeeze your biceps hard as you hold the peak contraction momentarily.
Slowly reverse the motion, bringing the weights back to the start. Repeat.
advertisement
No comments:
Post a Comment