Sit down on the bench with your forearms resting over the padding and feet flat on the floor in front of you.ī) Keep your arms extended out in front of you then slowly curl the bar up towards your chest, isolating your bicep, and then squeeze. Grab onto the rope with each hand making sure your palms are facing each other. Squeeze the biceps hard for a second at the top of the move then lower to the start.Ī) Set up a rope extension attachment to a low pulley cable machine and place a preacher bench in front of the machine. Lower the dumbbells until your upper arm is extended and your biceps are fully stretched.ī) Use your biceps to curl the weight up until your biceps are fully contracted and the dumbbells are at shoulder height. Hold a dumbbell in each hand with your palms facing each other. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.īicep superset 2 explained Preacher hammer curlsĪ) Place the upper part of both your arms on top of the preacher bench. Do not keep your elbows pinned to your sides, instead bring them back. Slowly straighten your arms to return to the start position.Ī) Grab a barbell with an underhand grip and get your elbows close to your torso and back.ī) Curl the bar upward while keeping the elbows to the back of your body as you drag the bar up by keeping it in contact with your torso. Your body should be evenly aligned to the handles.ī) Bend your elbows until your forearms and biceps touch. Your arms should be fully extended and parallel to the floor with your feet shoulder width apart from each other. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Set the height of the pulleys on a cable crossover machine to shoulder height. Biceps are a relatively small muscle group so you shouldn’t need very much recovery between sets.īicep superset 1 explained Overhead cable curlĪ) To begin, set a weight that is comfortable on each side of the pulley machine. Once finished, have a 20-second rest then go again. The exercise is quite easy to perform and well-suited for. It is one of the single best cardio tests that exists,' says Creighton. One Arm Dumbbell Row is an excellent rowing exercise for your lats, the muscles next to your back. “This whole workout should take you a total of around 30-45 minutes so there is no excuse for not having time.”ĭo the exercises below as a superset, so you’ll do an overhead cable curl then directly afterward do a drag curl. 'The holy grail of rowing workouts is the 2K Row For Time. You’ll soon have fireworks popping in your arms and be the owner of a sleeve-splitting pump to boot. Well, this workout from strength coach Kris Gethin flips the traditional curls in favor of more variety so you spark more growth in every area of your bicep muscles. After all, how often do you try a new variation of this classic arm exercise? By adding new variations to old favorites you’re asking for more muscle everywhere and you’ll get it.įor decades, the dumbbell curl has been helping blokes build bigger biceps, but it also seems to have stripped us of our imagination.
Training your arms doesn’t have to involve monotonous elbow bending. You'll need to use less weight than you typically use with a standard curl, so leave the ego in the locker room.We have all the ammunition you’ll ever need to build a massive set of guns while it’s still warm enough to show them off with our superset bicep workout.ĭisclaimer: this isn’t for the faint of heart Both a regular and reverse grip can be used effectively.įor this exercise to work you should also use a controlled tempo. Lower the bar the same way, by keeping it in contact with the body.Compensate by squeezing extra hard in the peak contraction position. The range of motion for this exercise is shorter than a regular curl, especially if you have big arms.You literally drag the bar up your torso. The bar is kept in contact with the body at all times, hence the name. As you curl the weight up, bring your elbows back slightly.Keep your shoulders, hips and knees on the same line. Start with the bar in contact with your upper thigh.The number one rule is this: squeeze extra hard at the top. The drag curl emphasizes the brachialis and outer portion of the biceps (the long head). Also, this exercise requires perfect form and control – things the average gym-bro doesn't have. This is a great exercise to improve the size of your biceps, yet it's rarely used, mostly because it doesn't allow for a lot of weight to be lifted and some egos just can't deal with that.
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