Bicep Workouts

Pre-Governator

Here are some exercises that are good for starting your bicep workout:

These exercises only require a barbell and dumbbells.

DRAG CURLS:  This exercise will help you build mass.

    1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
    2. As you exhale, curl the bar up while keeping the elbows to the back as you “Drag” the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
    3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
    4. Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells.

HAMMER CURLS: This exercise is great for biceps and forearms.

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat the movement with the left hand. This equals one repetition.
  6. Continue alternating in this manner for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.

BARBELL CURLS:  This exercise targets your biceps.

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.

Variations:

  • You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes.
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