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10 Tips For Effective Biceps Workout

10 Tips For Effective Biceps Workout

  1. Don’t cheat while bending your arms with heavy dumbbells! This can cause lower back pain and even lead to a disk hernia. To get the best results, keep your form while exercising. Doing so you will protect you from injuries and give the needed stimulus for muscle growth.
  2. Stick to basic exercises. For maximum biceps muscle growth, do standing curls, simultaneous or by-turn dumbbell curls sitting or standing up, barbell curls on a Scott bench, top grip barbell curls, or one arm dumbbell curls on a Scott bench. Choose three of these exercises and stick to them.
  3. Develop forearm strength. People with strong biceps don’t have weak forearms – the logical connection between these two muscle groups it obvious. If you don’t have a strong grip, how will you reach a deep workout of the biceps? Train both of these muscle groups in such a way that biceps are just a bit ahead of the forearms in size.
  4. Make sure that your hands are turned up when you bend your elbows. Stable wrist position allows for the deepest stimulation of the biceps. For example, did you know that when your elbows are bent 90 degrees, biceps will flex even when you are simply putting a screw in a wall? Try it. This movement shows the importance of wrist positioning when trying to get the most flex out of bicep curls.
  5. Experiment with the width of a barbell rod. A wider rod stimulates forearms more than biceps, while a narrow one allows getting the most flex out of the biceps during the highest point of a curl. Training barbell rods are usually narrower, which should stimulate biceps more than using a wider one.
  6. Don’t overdo cables. It’s not wise to equate maximal biceps development with any arm bending on cables. If you measure the quality of a workout by pain and burning in the muscle, you will get better results training with free weights. It’s not important how hard you are working on cables because it’s difficult to say exactly when your biceps have had enough, as supporting muscles work very actively in such exercise. So, even if you do enough sets to get obviously tired, this fatigue will mostly effect forearms, shoulders and upper back, with biceps remaining underworked, though you may not feel it. Doing the same amount of work with free weights will get you a lot better results, Use a couple of sets on cables as a finishing touch.
  7. Start bending your arms from a completely unbent position. Never start a rep from a position, when you elbows are slightly bent, this shortens the amplitude and lessens the load. As a result, you will be able to lift a heavier weight, but will sacrifice a good portion of muscle development. Always start the rep with the arm completely straight. If you are holding a strict, control form, you won’t need to worry about hurting yourself because of an over-bend.
  8. Move elbows a bit to the front at the beginning of a curl – people often keep them to the back of the arm while bending. Doing so you are pulling on the barbell along your core towards the chest instead of lifting it in front of you. In sports medicine, this variation of the exercise is used for rehabilitation after shoulder injuries, as the bicep is not the main muscle in it and doesn’t get adequate stimulation. You can use this incorrect technique to lift a heavier weight, but don’t expect your biceps to grow. It’s necessary to start the curl with arms completely straight and at the beginning of it move your entire arm forward, not bend the elbow.
  9. Don’t stop at the highest range point. Usually, weight resistance is lower here because of a shift in the center of gravity and the change of angle, so your biceps relax and you lose the flex. In order to avoid this, don’t stop the barbell or dumbbells at any point, keep your arm moving. This will add more stress to the biceps and ensure a deeper workout.
  10. Stretch and contract the biceps between sets. This will continue the blood flow.

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