Bicep Workouts For Men
EXERCISES TO MAXIMIZE GROWTH OF BICEPHere are five exercises that really work if you work to give you powerful and well defined bicep muscles without injury. They do so not more often than every other day. Here are the exercises.
1. Standing biceps curl
2. Preacher curl
3. Cable loop
4. Seated dumbbell curl
5. Concentration curl
STANDING BICEP CURLThe standing bicep curl is the most familiar of all exercises for building biceps. You start by picking up the weight on the floor with your palms facing away from your body.
Your hands should be shoulder length apart, that is not to grasp the ends of the bar or in the middle. Making sure not to fold back, you can rest a foot behind your body if it makes you more comfortable.
Then, keeping your bent at your sides, bring the bar to your chest together. You must bear the weight close to your chest for a moment before returning to the starting position.
It is important to do this exercise slowly. Do not let the weight rebound against your chest. This sets you up for injury to your side muscles, and it is not your biceps any good. If you have trouble doing this exercise in good shape, try a lighter weight and build from their coming weeks. Eight repetitions of this exercise is ideal.
Loop preacher is from a preacher bench loop, which resembles the chair used by a preacher. You sit behind a bench that is angled downward and forward in front of you. You should be able to rest your arm on the pavement. Adjust the seat so that the upper hand is close to your armpits.
As in the standing biceps curl, grab the bar with hands on shoulder width apart, or bunched in the middle or suspended at the ends. Lift the weight until your forearms are directed towards the ceiling and hold for a second or two. Then slowly lower the weight back to its starting position.
The advantage of using a preacher curl bench is that you have to exercise in good shape. Since the bank takes care of how you exercise, you are free to use heavy weight with faster muscle gains and less risk of injury.
-Five repetitions of the loop preacher is good. Start heavy and slow down.
CABLE LOOP -
The cable loop has the same movements as the barbell curl, but is made with a cable machine rather than free weights. The cable maintains a constant pressure on the muscle throughout the year. And since you do not have to worry about gravity, you can "rest" your muscles in your upper leg. You can loop the cable from a standing position or on the preacher bench, but there are more benefits to more muscles you're exercising standing.
Adjust the cable so that it is as close to the floor where it will go, and clip on cable EZ curl bar or straight bar. When you take the stand, make sure your hands are facing away from your body. Pull the bar to the upper part of your chest. Pause, and slowly let the bar back to its starting position. Repeat for a total of only three repetitions. If you want to isolate your biceps so they get the benefit of the exercise, keep your elbows "dug" in your side.
SEATED DUMBBELL CURL -
The seated dumbbell curve is an exercise performed one arm at a time. This is a great way to isolate the biceps you can do biceps in both arms of equal strength. Usually, biceps arm your dominant hand (if you are left-handed, your left arm if you are right handed, right arm) is stronger. This exercise is the equalizer arm strength.
Select the dumbbells and stand freely at your sides, with the palms of your hands away from your body. Turn your hand in the middle of your lift so that your palm to your biceps. Slowly lower the dumbbell and repeat for the opposite arm.
Even if you do this exercise while sitting on a bench, you exercise the muscles in your back and legs. It is very important to keep your back straight and your buttocks flat on the bench, legs do not cross, feet flat on the floor in front of you. Only three repetitions of the exercise is sufficient. Never "throw" the dumbbell. Always use a slow elevator.
CONCENTRATION CURL -
loop concentration is about to isolate your biceps rather than lifting the heaviest weight possible. This is called "concentration" loop because you adopt the same pose as the famous bronze statue of Rodin's The Thinker.
Place the dumbbell in front of you at the end of a bench. Sit at the end of the bench, feet on the distance between them and a flat shoulder on the floor. Pressing your elbow against your thigh, you get the weight on the floor with your palms facing forward. As you slowly lift the weight, keeping your elbow against your thigh, turn your wrist to your upturned palm. Slowly lift the weight up to the bench, keeping your elbow against your thigh through the whole movement. Squeeze your biceps for a second at the top of the lift, and slowly return the weight to the ground, spilling your expectations if your palm is away from your body as the weight touches the ground.
In this exercise, your biceps are 100 percent of the work. It is important to work with a weight that you can lift without tilting to the right or to the left. Keep the rest of your body still as you build both strength and awareness of biceps curls.
UNIQUE VARIATIONS OF MOVEMENTS FOR GOOD BICEPOne arm Incline Cable Curl -
Target: long head of the biceps .
In your routine : Use this movement towards the end of your routine to flush and pump muscle.
Sets and Reps : Do 3-4 sets of 12-15 repetitions
MOVEMENT: Keeping your elbow secured in place and the upper arms perpendicular to the floor (through movement), curl the front handle. Squeeze your biceps hard, then slowly return to the starting position.
REPS TIP: Make sure you do a bit of trial and error with the position of the seat. Too close to the battery and you will not have enough tension on the biceps, but too far away and you feel too that your shoulders pulling angle becomes more severe. So go ahead and finish all your sets for each arm before switching, which will save time on the bench adjustments.
Seated Barbell Curl -
Target: heads short and long-term focus on the highest part of the range of motion.
In your routine : Put this movement at the beginning of your workout when your muscles are fresh.
Sets and Reps : Do 3-4 sets of 6-10 reps.
START: Sit back on a decline bench with your feet face where an observer would normally incur if you were doing a bench press decline. Sit up straight, chest and shoulders back, just in front of the bar. Grasp the bar at shoulder width and unrack it , lowering your turn.
MOVEMENT: Take a deep breath and curl the weights toward your shoulders, keeping your elbows back. Press and slowly lower the bar to your turn (do not allow it to touch) and repeat.
REPS TIP: Once you reach muscular failure, you do not have to end all. Keep well and keep making loops until you reach failure in terms of full-range (remember, you will not yet tired of the bottom and you have the advantage of a slight little momentum because you are standing). When you can not set the bar a few inches from your quads, you have completely exhausted the muscle through the full range of motion.
One Arm Dumbbell Scott Curl -
Target: short head of the biceps.
In your routine : Put this movement at the beginning or in the middle of the day when your muscles are still fresh.
Sets and Reps: Do 3-4 sets of 8-12 reps.
START: Sit or stand against a reverse preacher bench set to a low enough position (some gyms have benches preacher without vertical pad, in this case, you may use the back of an incline bench) so that your armpits is well above the bench. Let your arms hang down to the ground while holding a dumbbell with a grip palm facing.
MOVEMENT: Without swinging dumbbell curl the highest possible straight to your shoulder. Squeeze the biceps at the top for a count, then slowly lower to start to come to a complete stop before entering the next repetition.
REPS TIP: If the preacher bench for your gym does not have a vertical pad to place your triceps at the same level (as shown), demonstrating additional diligence with your form. No pad means you relieve elbow joint pain, but it also means that you must be careful not to use momentum. Allow dumbbell steady for a brief moment before starting each rep.
Reverse-Grip Cable Curl -
Target: Reverse-grip moves target the brachial and brachioradialis.
In your routine to be the last exercise routine. You will not have much of a handful left after this one.
SETS REPS: Do 3-4 sets of 15-20 repetitions.
Well developed forearms are clear that you have spent time in the gym signal, and they improve your grip strength for fitness activities and sports matching shape. More specifically, the brachioradialis is the target in question muscle is the large muscle on the top of your forearm. To hit correctly, you should do curls reverse grip. With inverted loops, you also hit the brachial, which lies deep beneath the biceps muscle. If you are not familiar with reverse-grip movements, it can be hard on the wrists. The EZ bar is a good way to adapt and strengthen your hands, wrists and forearms.
START: Hold a standing barbell (or EZ) attached to a low pulley with a (palms down) overhand grip on the shoulder width.
MOVE: With your chest and shoulders back, relax the bar as high as possible and tighten your forearms hard. Do not let your elbows to pull forward from the position at your side. Low under the control of the full extension of the arm and go right into the next repetition.
REPS TIP: Never, never, never ... (Never) do so before your greatest exercises for biceps. Just as you would not fatigue your abs before a big squat, you do not want to deplete your forearm before helping your major muscles of the upper arm first. Once the short and long heads had their fill, then you can jump on the small muscles of the forearms, which are essential for maintaining your grip.