3 MOVES TO BIG UP YOUR BICEPS

3 MOVES TO BIG UP YOUR BICEPS

Want to learn some shortcuts to bigger arms? Add some variation to your boring bicep curls. Try these 3 powerful techniques to build biceps to their peak potential. 

1. INCLINE DUMBBELL CURL 

The incline curl develops strength and size in the biceps and forearms. The incline angle places more resistance on the lower part of the bicep, allows you a full range of motion and gives you a full stretch at the bottom of the movement. If form is kept strict you will get an amazing effect. Check out the below video to see the exercise in motion. 

How to do it: 

  • Sit back on a 45 degree inclined bench. Arms hanging straight, hold two dumbbells with palms facing inwards. 
  • Raise one dumbbell whilst rotating the forearm until it’s vertical and palms face the shoulder. 
  • Lower back down and repeat on the other side. 

2. HANG TOUGH

The flexed arm hang is a challenging exercise that works the shoulders, biceps and core. A sort of tweaked chin up, the power comes from pausing at the midway 90 degree point. This is when your laterals have limited strength, which makes your biceps work extra hard, stimulating more growth. 

How to do it:

  • Stand on a bench and grab a chin up bar with an underhand grip, elbows bent to 90 degrees. 
  • Keeping the angle on your elbows, lift your feet off the bench.
  • Hang for five seconds then replace your feet. 
  • Repeat five times, resting for 90 seconds between each set. 
  • Gradually build up to 10 second hangs. 

3. REVERSE GRIP

The reverse curl works the brachialis – an ‘invisible’ muscle in the arms below the bicep muscle. Although hidden, when the brachialis is well developed it pushes your bicep muscle higher, making an impressive looking peak. Interested now? 

How to do it:

  • Start with a barbell around half the weight you’d normally use for regular bicep curls (trust me, you will need to do this!) 
  • With a shoulder-width grip and knees slightly bent, grab the bar with your hands on top of the bar.
  • Keeping your elbows close to your sides, curl the bar up. 
  • Feel your forearms working hard near the top of the curl, hold for 2 seconds then lower. 

The Author

Jessica Ward

Jessica lives in South West London. Boxercise, yoga, pilates, weight training and long distance running are her main interests.

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