When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps(to get attention) . The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.
When you step in the Gym you can see some dudes working on biceps, a lot of times they're going to be doing it wrong.
Here are some easy fixes to make your Guns grow faster and BUFFER
#1 Isolation
What you gotta remember with bicep curl is it's an Isolation exercise, which means we are only working through a single joint.
Which brings us to knowing the right from of exercise, that is
- Keeping your elbows tight. Your elbows shouldn't be moving/swinging with weight, as this is an Isolation exercise if your elbows are moving to and fro , your shoulders get involved which doesn't isolate your biceps.
- Elbows tight, shoulders back and locked will force the bicep do the majority of lifting.
#2 Elbow flexion
The major motion in a bicep curl is elbow flexion, but you also wanna include supination in the forearm. This is gonna activate more muscle fibers in the bicep curl because you are adding an extra movement into it and this helps build a better peak. Try and pull the pinky finger into the shoulder.
Bicep peak 🙏 ARNOLD
#3 Tempo
The tempo of the exercise is the most important part. As it helps keeping the pressure on bicep little longer.
As you curl up you wanna keep count up 1 - 2 and then down 1- 2 because there is concentric contraction on the way up and eccentric contraction on the way down which puts more pressure on the bicep while going down( working against the gravity).
Keeping it nice and slow will always give better results.
These are few fixes to up your bicep game
BuffBro tip
By the end of your bicep workout you shouldn't be able to touch your shoulders, this is an indication that you have finished your workout.
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