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Bicep Workout for Explosive Guns
With summer fast approaching it is time to work on your biceps in readiness for T-shirt weather.
Biceps are possibly the easiest muscle to build and they are not concealed under a layer of subcutaneous fat either. Big biceps can be both functional and aesthetic. Rafa Nadal puts his biceps to good use on the tennis court, and Andy Murray is intent on challenging him in both tennis and physique. So, how is it done? What is the best way to beef up you guns?
Bicep Curls
These are the standard bicep exercise, best done with dumbbells to ensure that the stronger arm does not aid the weaker. When performing bicep curls, keep your elbows tucked in close to your torso and back a little. Keep tension in the muscle for the full movement. Do not straighten out the arm, and lift the weight to your shoulder.
Hammer Curls
A slight variation on the biceps curl. Keep the dumbells facing the same way for the whole movement, i.e. do not turn your wrist. Knuckles should remain pointing away from your body for the whole movement.
Cable Curls
An alternative exercise, the cable curl places resistance on different areas of the arm, and also helps to stretch the muscle while maintaining a constant resistance throughout the movement.
Barbell Curls
Use a barbell to concentrate on different areas of the muscle again. Keep the motion slow and experiment with wide and narrow grips.
Preacher Curls
These are designed to isolate the biceps, as supporting muscles cannot help with the movement. A preacher curl bench is required.
Pull-ups
Possible the ultimate biceps exercise as you have to lift you bodyweight with your guns. If you are in a gym you may have access to a pull-up machine that can counter some of your bodyweight to make the exercise easier.
When working the biceps slow is best. A popular method to focus more is to use ’21s’. Rather than just doing a full movement for each exercise, perform one set of 7 from the lower to mid-point (forearm horizontal), a second set of 7 from the mid-point to the top, then a third set of 7 full curls.
Finally, do not forget to also work on your triceps, as these are the larger muscle group in your upper arm. Bench presses and tricep extensions help to compliment curls.
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i want to be a bodybuilder,how can i?
Start lifting. Full body compound weight training to build a base, then focus on isolation exercises.