Why Should You Work Your Biceps?
Aside from looking great in sleeveless shirts, your biceps are involved in many upper body activities you do each day (picking things up and carrying them, etc.). In addition, your resistance training program should target ALL of your muscle groups, so make sure your routine is well-rounded. Your biceps muscles are fairly small, so keep in mind that you will not be able to use as much weight as you can for your chest or your back.
BARBELL CURLINSTRUCTIONS
1.BARBELL CURLPreparation
- Grasp bar with a shoulder width under hand grip.
Execution
- With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
Comments
- When elbows are fully flexed, elbows may travel forward slightly allowing forearms to be no more than vertical to allow for a relative release of tension in muscles between repetitions.
Choose the rod which suits you better.
2.CABLE CURL
Instructions
Preparation
- Grasp low pulley cable bar with a shoulder width under hand grip. Stand close to pulley.
Execution
- With elbows to side, raise bar until forearms are vertical. Lower until the arms are fully extended. Repeat.
Comments
- When elbows are fully flexed, elbows should only travel forward slightly allowing forearms to be no more than vertical to allow for a relative release of tension in muscles between repetitions.
Instructions
Preparation
- Position two dumbbells to sides, palms facing in, arms straight.
Execution
- With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Comments
Biceps may be exercised alternating (as described), simultaneous, or in a simultaneous-alternating fashion. When elbow is fully flexed, elbow should only travel forward slightly allowing forearm to be no more than vertical to allow for a relative release of tension in muscles between repetitions
No comments:
Post a Comment