To modify, get on your knees.Ĭoncentration curls work to hit the peak of your bicep.ĭon't dig your elbow into your thigh. Squeeze your biceps and brachialis as you lower back down with control. Focus on keeping your upper arms perpendicular to the ground. Tighten up your abs to prevent any momentum. Starting with your feet, keep them shoulder width apart. Doing this helps push your biceps up and give them a nice 3-D look.įort his, only try to move at the elbow. The hammer curl is one of the best ways to train your brachialis, the muscle that lies between your biceps and triceps. At the top of each rep, squeeze your biceps with a bit of forward rotation. Squeeze your glutes and make sure you have tension in your back from your shoulder blades squeezed. Your chest should be high on the bench, almost off the bench. Your legs should be wide with your toes on the ground. Grab your weight bench and put it at a 45-degree angle. Spider curls are great because they minimize momentum. (Take your biceps curl to the next level with this MVP Level Up video.) Lower with control, finding that parallel position with your dumbbells at the bottom. The more rotation, the more you're torqueing and squeezing your bicep, leading to more growth. As you curl up, squeeze your biceps and turn the dumbbells quickly towards the sky, getting it parallel to the ground. Also, don't rock back and forth using your hips. Try not to involve your shoulder and think of your arm as a lever. Keep your upper arm as close to perpendicular to the ground as possible. Don't flare out your ribcage and keep everything tight. Squeeze your shoulder blades, glutes and abs. "If you want big biceps, the key to that is still the old school biceps curl," says Men's Health fitness director Ebenezer Samuel, C.S.C.S.
0 Comments
Leave a Reply. |