Biceps – Page 2 – All about sport xlsport.club

Most big-three guys – strength athletes who focus on the squat, bench, and deadlift – don’t think they need bicep work. But having strong forearms and biceps will help the bench. How? These muscles stabilize the elbow joint. Neglecting bicep work is a great way to end up with horrible elbow pain, which is a common occurrence, yet they seem to not know why. Hammer curls, done the right way, will prevent this. Strict Hammer Curl Now, these aren’t the swinging-dick hammer curls you see a lot of guys do at the gym, where they use ultra-heavy dumbbells and get almost no tension on the biceps and brachialis. Instead, do these with the dumbbells started on the front of your legs. This prevents cheating at the start of the movement, which means all of the tension gets hogged by the forearms, brachialis, and biceps. To add some pain to it, do sets of 30
Origin: Tip: The Biceps Exercise for Powerlifters

When it comes to training the biceps, simply doing more sets and reps won’t cut it. The problem? Most lifters are hitting the SAME parts of the biceps over and over again while completely leaving out – or at least under-stimulating – other parts. You need to hit both the long and short head of the biceps brachii (as well as the brachialis). Here’s an exercise for the often neglected short head: Spider Curl with Slow Negatives and Iso Holds Spider curls – where you lean over an incline bench and let the arms hang straight down – target the short head of the biceps. The big advantage of spider curls over preacher curls is the constant tension, especially at the top portion of the movement. The slower negatives allow more time under tension during the eccentric or lowering phase, where we can handle more load. This allows you to work at a higher intensity, and higher intensity means greater stress which means greater adaptation. Here’s an additional twist: use a fat grip. One of the benefits of thick-bar training is that thicker handles stimulate much more muscle activation in the hands, forearms, upper arms, and even the whole upper body. More muscle activation means much bigger muscle and strength
Origin: Tip: Trigger Biceps Growth With Spider Curls