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A LITTLE CREATIVITY CAN GO A
long way when you work
bi’s at home. With a few twists to some old favourites, this
routine packs a huge punch and is worthy of home or gym use.
>> The basic movement
of any biceps exercise is a curl, but there are two
significant ways you can alter your attack for complete
development. One is through different grips (for instance,
the three underhand grips of the first exercise, or the
palms-facing grip of the hammer curl); and the other is
through putting your biceps on stretch, as in the incline
curl, which can lead to a stronger contraction during the
lifting phase of the rep.
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#3 |
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EXERCISE |
SETS
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REPS
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3-Grip Barbell Curl
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3
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6
per grip per set |
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Seated Barbell Curl |
3 |
8, 6, 6* |
Dual DB
Hammer Curl |
2 |
10, 8* |
Multi-Angle Incline
DB Curl |
4** |
8–10 |
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* Pyramid up the weight each set.
**Set 1: 30-degree angle; Set 2: 45-degree
angle; Set 3: 60-degree angle; Set 4: 90-degree
angle.
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3-GRIP
BARBELL
CURL
START:
Stand upright and grasp a barbell with a slightly wider than
shoulder-width, underhand grip.
MOVE: With your
elbows fixed at your sides, curl the bar until your forearms
are vertical. Lower until your arms are fully extended.
Complete 6 reps, rest a minute, then adjust your grip to
shoulderwidth for 6 more reps. Rest again and adjust so your
hands are 4–6 inches apart, and perform 6 reps.
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SEATED
BARBELL CURL
START:
Load a barbell with 10–20 pounds more than you can do for
6–8 reps of regular barbell curls. Sit on a short-back bench
or an adjustable bench set to 90 degrees and rest the bar on
your thighs.
MOVE: With an
underhand, shoulder-width grip, curl the weight toward your
shoulders, keeping your torso perpendicular to the floor
(don’t lean back). Slowly lower the weight and repeat. To
keep constant tension on your biceps, don’t let the bar rest
on your thighs between reps. Stop it just before it touches
your legs.
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DUAL
DUMBBELL
HAMMER CURL
START: Stand erect, holding a pair of
dumbbells by your sides with your palms facing each
other.
MOVE: Curl
both dumbbells toward your shoulders without turning
your wrists or letting your elbows move forward.
Extend your elbows to slowly return to the start.
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MULTI-ANGLE
INCLINE DUMBBELL CURL
START: Grasp a
pair of dumbbells and lie back on an incline bench
set at about 30 degrees, allowing your arms to hang
straight down toward the floor by your sides. Use a
neutral grip, with your palms facing in.
MOVE: Keeping
your shoulders back and upper arms in a fixed
position perpendicular to the floor, lock your
elbows at your sides and curl both dumbbells toward
your shoulders. Turn your little fingers up and
continue to curl until you reach a peak contraction
in your biceps. Reverse along the same path and
repeat for reps. For subsequent sets, adjust the
incline bench to 45, 60 and finally 90 degrees for
the fourth set.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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