The biceps usually muscle group to which more attention is being paid, especially in the first weeks of training (error that should be avoided to have a good natural balance) because it is located in the parts of the body most it is visible to others and therefore even the appearance of the first results can be noticed immediately.
The following routine is intended to make greater emphasis on the eccentric portion of the movement, ie, one in which the weight is lowered, so this route should take twice as long to be completed, because in this way increasing training intensity.
What exercises include bicep routine?
Practically, we will use the most effective exercises for growth, as the bicep curl, curl grip hammer, etc.
Exercise Sets Reps
Bicep curls 4 of 6 to 10
Preacher Curl 3 from 10 to 12
Curl grip Hammer 3 10 to 12
Curl one arm pulley 3 from 12 to 15
Technical execution
Remember to perform with optimum concentration and all exercises and perform at their best and enhance muscle growth. Then the technique of execution of the exercises included in the routine described.
Barbell biceps curls
The popularity of this exercise is because it is best for this area of the body, because the movement required to perform it works with the two portions of muscle and usually is used to starting any routine.
Execution:
- Take the bar with your hands spaced shoulder-width apart, keeping your knees with a slight flexion and fully upright.
- Raise the bar slowly until your hands reach shoulder height and then descend in a controlled movement.
- Ensure that the late drop five to six seconds while lifting just should last three seconds.
Curl one arm pulley
Many may think that the Curl with heavy bar is better for the benefit of muscle growth, however, it requires a lot more experience and total concentration when you do it, because it can affect a poor performance more easily. For that reason we have decided to integrate the pulley curl, thus avoiding the problems associated with gravity at the top and bottom of the movement in heavy barbell curl.
Execution:
- Hold one of the handles of the pulley, standing far enough so that the weight above the pile, and the arm slightly extended stays in full.
- Lift the handle and simultaneously perform a rotation with the wrist until you reach shoulder height, ensuring that the elbow is as close as possible to the body throughout the tour.
- Return to the starting position in a slower motion and repeat the same steps with the other arm.
Preacher Curl
One of the best ways of working in isolation biceps is by performing the preacher curl and so I have included in this routine for the growth of your muscles is guaranteed.
Execution:
- Position on the preacher bench so that the top of the pad is in the center of the breastbone, keeping the arms straight over it.
- Keep your back straight and squeezing the abdomen to pry up, allowing the bar is raised until the biceps contract completely.
- Return to the starting position and repeat.
Curl hammer grip
In order to enhance the growth of the arms (and all areas of the body), there must be a muscular structure around them. In this case the brachial, which is a short, flat muscle that sits on top of the forearms and biceps ends at the beginning plays this role.
For this muscular structure can be carried out, include a movement in which the brachial work, and that's what the curl hammer grip.
Execution:
- Stand with legs slightly apart and knees slightly bent. The hands should be spaced shoulder-width apart.
- Holding a dumbbell in each hand so that the palms look to the hips. With his back completely straight, begin to lift the burden of one of the arms in a semicircular motion, pointing shoulders.
- Contract the biceps in full during ascent and then, down in a controlled motion, ensuring that your hands look to the body at all times.
Repeat with the next arm.