This Biceps Workout Grows Your Arms :
You don’t need to spend eternity training your biceps. (And this comes from somebody, by the way, who loves training biceps.)
Yes, your biceps workout can easily take upwards of 40 minutes as you do rep after rep to pump your guns full of blood. But, done correctly, you can also blast your biceps in 20 minutes. They’re a small muscle group, and if you focus on your reps correctly, you can get plenty of mileage from a shorter workout.
The key is to make that time productive and make sure the biceps (and your brachialis, a nearby muscle that helps give your arms the depth and “three-dimensional” look that pops out of a T-shirt) is doing the majority of the work.
The Biceps Contraction
Your biceps has two main goals, and for many, those goals are misunderstood. Yes, lifting more weight is always good. But in the quest to lift more weight, it’s easy for the form to suffer dramatically, and for the end goal of even a simple biceps curl to move away from the biceps.
Your biceps does two key things: It flexes your arm at the elbow joint, and it also supinates your forearm. These two ideas are smaller motions than you may think, and executing them both correctly will get you the mythic “pump” that helps spur growth.
As an Elbow Flexor
The function you’re most familiar with for the biceps is the elbow flexing action. In a general curl, it’s your biceps that shifts your forearm upwards and brings your wrist close to your shoulder. This is the biceps’ main function, in fact, although it draws some aid from the brachialis in this process.
Instead, start your curls, whether with dumbbells or barbells, by squeezing abs, glutes, and shoulder blades, and make sure your elbows are directly below your shoulders. Maintain this position and curl up only as high as you can while not letting your elbows shift forward. This will get you the quality contraction you need.
As a Supinator
The biceps’ other main function is that of supination. Basically, without your biceps, your palm would always face your torso or it would always face the ground when you did a curl. Your biceps is what pushes your palm to face the ceiling when you curl.
The Workout
Do this workout as often as three times a week to build your biceps. You can use it in a variety of ways, too. Throw this quick workout on the end of a back day session, or use it as an evening biceps pump. Take at least a day of rest between biceps sessions, though, so your guns get adequate recovery. Above all, focus on technique when doing this workout; don’t over-focus on moving a ton of weight. Go as heavy as you can on every movement with good form.
Mixed-Style Biceps Curl
The mixed-style biceps curl, from fitness director Ebenezer Samuel, C.S.C.S., forces you to perfect your biceps curling technique, right down to the timing of your supination. Leadoff with 4 sets of this, doing 5-6 pairs of reps per set. Rest 60 seconds between sets.
Twist and Supinated Lower Hammer Curl
Next up, you want to attack your brachialis. You'll do that with 3 sets of this hammer curl, but you'll do more, too. You'll still challenge yourself to supinate at the perfect time, stimulating your biceps, and you'll lower the weights from the supinated position, forcing a vicious eccentric biceps contraction. Do 3 sets of 8-10 reps, and don't be afraid to train this movement heavy. Rest 60 seconds between sets.
Behind-The-Back Cable Curl
The back cable curl set is very simple, it has stood behind the cable and grip the cable handle and takes a one-foot forward and put the affordable weight. Then the cable moves to the level of your chest. This exercise about your biceps muscles, it does it in three sets as well as 8-10-12.
EZ-Bar preacher curl
EZ bar preacher curl is for biceps muscles, it has you grip the rad in your hand but the rad griped oppositely and elbow put on the preacher .then the start your sets as well as 10-12-14.
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