Biceps Exercise That Will Produce Eye-Popping
Results.
To those non-workout types,
they’re simply known as “Popeye muscles,” the
bulging beauties that the old, tattooed sailor would pop to life
after tipping back an invigorating can of spinach.
Just as the cartoon hero would charge off to tear Brutus a new one,
you should be trying to tear yourself some new biceps muscles. But
you know and I know, it’ll take a lot more than that green
stuff to sculpt them into rounded oranges.
While many cable exercises are ideal in toning the biceps muscles,
try arming yourself with these numbing biceps exercises, aimed at
developing strength and growth in those “Popeye
muscles.”
CONCENTRATION CURLS: Sitting on a bench, grasp a dumbbell
with one arm. With your back straight but leaning slightly forward,
lock your elbow into the inside of your thigh. With your free hand,
hold on to your knee for balance. Slowly begin curling the weight
upward, toward your chest. Be sure to stabilize the rest of your
body so that only your upper arm is moving. Slightly twist the hand
holding the weight as you squeeze during the contraction. Hold for
a two-count. Slowly bring the weight back toward the floor until
your arm is straight and repeat the motion. After 10-12 reps,
switch to the opposite hand and repeat the exercise. Try three sets
on each arm. For a killer burn, do not take any rest period between
arm rotations.
ALTERNATE DUMBBELL CURLS: Standing with your back straight,
take a dumbbell in each hand, holding them to your sides. Slowly
lift the weight with one arm, making sure it remains perpendicular
to the floor with your elbows flush against your sides. Twist your
arms inward during the range of motion, curling the weight toward
your shoulder. Squeeze at the point of contraction and slowly begin
the negative. As your hand descends toward the floor,
simultaneously begin the curl with the opposite arm, raising it
toward your torso. As your arm reaches the starting point on one
side, the opposite arm should be contracting at the top. Try 3 sets
of 15 for a great pump.
BARBELL CURLS: Grab the barbell with your hands at shoulder
width. With your arms straight toward the floor and your elbows
locked an inch from your sides, begin curling the weight toward
your chest. Do not move your elbows or your back. Bring the weight
to the point of contraction, directly in front of your chest,
squeezing your biceps. Begin the negative portion of the exercise,
allowing the weight to slowly pull your hands back toward the floor
and the extended-elbow position. Repeat the motion for 10 reps. Try
3 sets of this exercise.
You can also perform this exercise with the cambered bar as seen below:
Too often, weightlifters tend to over train biceps. Remember,
biceps are not like legs or chest. They are a small muscle group so
six sets of biceps are certainly sufficient. Too many sets of heavy
barbell curls will leave your arms feeling shot and overdone.
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