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BICEPS |
BEGINNER
PROGRAMME
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THIS BEGINNER BICEPS ROUTINE
is built around three
can’t-miss movements. If you want big bi’s, you’ll want to
get familiar with these moves and keep them close at hand as
you build your arm-training arsenal.
>> In all your biceps
exercises, do your best to eliminate momentum. Don’t rock
your body forward to initiate a rep, and don’t swing the
weights up.
>> This workout also
includes forearms; building strength in your forearms helps
on numerous other exercises, especially back moves. Ideally,
you should continue to train forearms for as long as you
weight-train.
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#1 |
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EXERCISE |
SETS
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REPS
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Standing Barbell Curl
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3
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12, 10, 10
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EZ-Bar Preacher Curl |
2 |
10 |
Alternate Incline
DB Curl |
2 |
10 |
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Forearms: |
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| Reverse Wrist Curl |
1 |
12 |
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Wrist Curl |
1 |
12 |
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STANDING
BARBELL CURL
START:
With your knees slightly bent and your feet about hip-width
apart, grasp a barbell with a shoulder-width, underhand
grip. Let the bar hang to your thighs. Keep your abs pulled
in and your elbows stationary.
MOVE: Without
swaying, slowly curl the bar in an arc toward your shoulders
as you exhale. Pause at the top of the movement, squeeze
your biceps and slowly lower the bar almost to the start.
Don’t lift the bar completely to your shoulders, and don’t
let it touch your thighs at the bottom in order to keep
continuous tension on the biceps.
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EZ-BAR
PREACHER CURL
START:
Position the seat height so your armpits are flush against
the pad. Place your feet forward to help stabilise your
body, and grasp the EZ-bar with an underhand grip so your
little fingers are higher than your thumbs (your palms
supinate out). This helps keep your elbows in and better
isolates the lower biceps.
MOVE: Slowly raise
the bar to shoulder level, pause and squeeze your biceps,
then lower the bar to just short of elbow lockout.
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ALTERNATE
INCLINE
DUMBBELL
CURL
START:
Set an incline bench to about a 45-degree angle. With a
dumbbell in each hand and using a neutral grip (palms facing
each other), let your arms hang straight down below your
shoulders.
MOVE: Keeping your
elbow still, slowly bring your right hand up, turning your
hand as you lift so your palm faces your shoulder. Pause and
squeeze the biceps at the top, then lower the weight slowly
to the start. Repeat with your left hand to complete one
rep.
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REVERSE WRIST
CURL AND
WRIST CURL
START:
Grasp a straight bar with an overhand grip, hands about 10
inches apart. Kneel on the floor along one side of a flat
bench. With your forearms on the bench, let your hands and
wrists hang over the edge.
MOVE: Curl your hands
up as high as possible, then lower the weight to the start
position. To maximise your range of motion, keep your thumbs
on the underside of the bar. Repeat for reps, then use an
underhand grip with your hands about 4 inches apart (thumbs
under the bar) and perform the same movement.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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