The Ultimate Bicep Exercises
The most important part of any Bicep Exercise is picking a weight your comfortable with to do high quality reps. There’s nothing worse than being out of the gym for a couple months nursing a sore back or another avoidable injury. Here are some of the most popular Bicep Exercises that you should always have in your workouts.
Dumbbell Curls: Can be performed standing or sitting or in many different varieties but you must follow these rules for good form to get maximum results
-Keep a straight back and your elbows on a pivot.
-Finish your rep around chin le,vel and pinch your bicep.
-When letting the weight down, do so in a slow controlled motion (the eccentric part of the exercise is the most important part of the rep using the most muscle fibres.)
-Do not lock your elbows; keep the strain on your bicep thought the whole exercise.
Preacher Curls: The preacher curl isolates the bicep not allowing you to cheat by pulling with your back and other stabilizer muscles. Here are some other points to focus on during this exercise
-Adjust the seat to a height where your whole triceps can lay on the cushion so you get full range of motion during your reps.
-Use a weight slightly less than your regular dumbbell curl
-Start your rep with your arms in a fully extended position and bring the weight up to your chin while keeping your biceps tight
-Slowly lower the weight down, while focusing on not letting the weight do the work.
21′s- This is a version of a dumbbell curl but here are the alterations:
-Use 70% of the weight you would do for a regular curl.
-For the first 7 reps only pull the weight half the distance of your standard rep, to about 90 degrees from your body.
- The next 7 reps are from your mid point to the top of your rep.
-Finish the exercise with 7 complete reps following proper form thought all of these reps.
Close Grip Chin Ups: The chin up is one of the best tests of strength and here are some points to get everything out of it.
-Hands shoulder width on the bar.
-Have your palms facing you.
-Starting from the bottom begin to pull by flexing your biceps,
-Power your-self up by flexing your gluts and hamstrings.
-Keep your core tight to avoid swinging in your reps.