Do you want to pack on some muscle on those biceps? If so, then this for you.
Biceps Exercise #1 – The Preacher Curl
We’ll cover different movements, hand placements, different angles, but also taking the existing stuff you love and you already do and making it that much better.
The problem with most people when doing the preacher curl is the angle.
Often times you get a little motion to the movement where not only do you get your shoulders involved when you’re leaning forward, but you use that momentum to force it up and you kind of lose the connection with the biceps.
So, to fix that just turn the bench around and face the other way.
Now you perform the exercise by yanking up the barbell up as much as you want, but they’re so locked in that all you can do is just force up a nice clean rep.
It also changes the point of that peak contraction.
So, normally a preacher curl is going to happen towards the bottom of the movement’s first quarter.
You’re going to feel that the most pressure on that bicep is when you’re parallel to the floor.That’s the peak contraction.
Biceps Exercise #2 – Incline Drags
Here we’re going to morph incline curls and the drag curl together and do incline drags.
The nice part about these is it gets a couple of different things involved.
One, you’re working against gravity the entire time, which keeps the biceps contracted the entire time.
The second thing is you’re kind of drawing that line from your hips to your shoulders and you’re trying to pull those hands back against that.
This results in you getting a better contraction.
Just make sure you have a contraction when you’re pulling straight back into it, that the bicep is forced to contract no matter what.
You don’t need to use a lot of weight on these.
Biceps Exercise #3 – Cable Curls
Ryan points out that these are his favorite cable exercises for biceps.
When it comes to arms do cable work. It might not work on every other body part, but for arm growth, cables are King.Ryan Humiston
He claims that 90% of the growth in his arms came from cables.Walk yourself forward, let those elbows drift behind you, and start with the drag curl, 20 to 30 reps.
Biceps Exercise #4 – Incline Cable Curls
Incline cable curls force you to have a really good form.
Usually, with curls, many people tend to put their shoulders too much in the mix not really putting the stress on the biceps.
What we want is that extension of the muscle, that contraction and really getting that nice flux on the bicep.
So, the nice part about these incline cable curls, is that you tuck those elbows in front. This results in the fact that you are forced to use that bicep.
You can’t drop those shoulders at all.
You’re leaned back so they stretch all the way down to their legs.
It’s a full stretch on the biceps and you only come up as high as that contraction allows, don’t push it any higher.
Don’t let those elbows drift up.They stay in the same spot the entire time.
The Video Presentation
You can check out the video presentation here if you like.
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