Picture this in your mind. It’s 9:00 PM, Saturday night and you’re wearing your favorite black shirt along with your favorite blue jeans. You’re obviously rocking your hair and beard game and when you enter the club, you start rolling up your sleeves, one at a time. One fold, two, three and there they are, your big bulging biceps, your skin is hardly containing those massive veins and owing to the perfect fit of the shirt, your huge bulky biceps are drawing the attention of every woman at the club. You look around and you start counting the number of women ogling you, one, two, three and then you wake up.
Every man once a while dreamt of having those perfect biceps, big, bulky, strong but unfortunately, not everyone manages to have them despite doing curls and lifts time and time again. So what’s going wrong? What’s the perfect way to do them? This article is all you need to make THAT dream a reality.
Michael Jordan once said that if you wrongly practice doing something, you’ll keep getting better at doing the same thing wrong and hence that’s useless. So here are a few training tips to follow before you go ahead and grab that dumb bell.
1. Avoid Overtraining The Biceps
2. Aim For Size And Shape Will Follow
3. Keep Form Strict
4. Train Biceps Independently
5. Warm-Up Properly
To avoid any injury it is suggested to stretch for few minutes and complete at least one set of 15-20 repetitions with a weight of around 50% of your working weight. Now to the exercises.
Barbell curl is the old granddad of bicep exercises. Since the role of biceps is flexing of the elbow, it only makes sense that this exercise is the most prominently used as it does the same with maximum efficiency.
The exercise can be performed in a number of ways, with dumbbells, one arm on the inner thigh named as concentration curl etc.
To do a barbell curl:
1. Hold the bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.
2. Curl weight toward the chest, while keeping the elbows and back fixed.
3. Contact the biceps as the bar reaches the front of the chest.
4. Resist weight as it slowly lowers to the floor for a full stretch.
The key aspect of doing this exercise is that instead of focusing on the entire arm, the biceps are more isolated and because of that the lower portion of the biceps which couldn’t be targeted specifically while doing barbell curls is used.
1. Use regular preacher bench, hold a dumbbell with an underhand grip and lock elbow firmly in place in an extended position while sitting on the bench.
2. Slowly curl the dumbbell up, trying to touch the shoulder.
Exercise Three: Incline dumbbell curl
Another effective exercise which helps one gain full range of motion enabling full stretch and more focus at the bottom. An important thing to note is that one must use weight less than bar curls.
1. Lay back on an incline bench, hold two dumbbells with arms stretched back and down.
2. Lift the dumbbells up and out with both hands.
3. Slowly get back and start position.
Unlike, barbell curls or concentration curls, hammer curls do not focus specifically on the bicep area rather on the entire arm. Nevertheless, the exercise does give a pump to the arms and is very effective.
1. Place the palms in a neutral position and keep elbows fixed at the side of the body
2. Lift the dumbbells up.
3. Lower dumbbells slowly and keep repeating.
So what are you waiting for? Grab that dumbbell and start pumping iron.
source: Witty Feed