Before we discuss biceps development, I want to point out
that the biceps make up only one third of your upper arm with triceps the other
two-thirds. So to have an impressive arm, you must build your triceps too or
the effort on your biceps will not show good results. Many people fail to
realize this and that is why you see them doing curls after curls without much
improvement. We will touch on triceps exercises in another article. For now,
let's talk about biceps.
In every gym that you go to, you will see people pumping
their biceps. Biceps along with the pecs and abs are sometimes called vanity
muscles because they are the most visible and therefore commands the most
respect. Invariably, when you ask someone to show you his muscles, he will
probably flex his biceps.
Here are some exercises that will blast your biceps. Most of
you would have done some or all of these exercises. The question I am asking
is, are the exercises done in the correct form and techniques because if they
are not, you will most likely be wasting your time as your biceps will not grow
to its full potential. Perform each exercise for 3-5 sets once or twice a week
and at reps between 6-10, but make sure that at the high end of the reps, you
will not be so fatigued that you can't perform another rep in good form.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or
an ezy bar. This is a great mass building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with
an underhand grip, hands should also be about shoulder width apart. Curl the
bar up slowly focusing intensely on the biceps contraction. Do not swing or use
momentum to curl especially at the later stages when your biceps get weaker.
Never swing or move your body, only your arms are moving. Keep your elbows locked
to the side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the
weight on the way down to emphasize the negative part of the exercise. Never
let gravity pull the weights down.
At all times, do not curl or bend your wrist which must
always be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and
gives you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each
hand, keep your elbows well forward throughout the movement, curl the weight
upward and toward the shoulder level. Then squeeze your biceps hard at the top
position. Lower the weights again, slowly under full control. The speed and
techniques are similar to what was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station.
This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your
forearms are also working hard.
Similar to incline dumbbell curl except you will be using
the hammer grip on the dumbbell like holding a hammer knocking nails in and
standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the
motion. Don't lift weights that are too heavy that will compromise your form
and techniques to show off.
By slightly turning and squeezing, you'll build more peak on
your biceps. Like all exercises, pose and stretch the biceps between sets. This
is to flush out lactic acid and help your biceps recover better for the next
set.
Remember to change the order of the exercises you perform
after 6-8 weeks to shock your biceps into new growth and watch those arms grow!
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