Two of the nine pivot
points - those stunning body parts located precisely where they attract
the most attention - are the lower biceps and long head of the triceps.
When fully developed, these muscles lend a mystical beauty to the
physique that size alone can't.
BARBELLS FOR BICEPS
To work the lower biceps, use a preacher bench that
has a rounded face and well-padded corners. Place a towel over the bench
so the vinyl doesn't rub the skin off your elbows.
First, do a set of dumbbell curls with a weight
heavy enough that you can do only 6 reps. Go all the way down, uncurl
the wrist and then curl it again. you can cheat on this exercise, but be
sure to uncurl and curl your wrists at the bottom of the movement. After
completing 6 reps and 4 partial reps, go immediately to the wide-grip
barbell curl. Form is critical, so follow these tips:
-
Select a barbell
that's about 45% of your one-rep max for standing barbell curls.
-
Grasp the bar with
your palms up and thumbs wrapped around the bar.
-
Use a grip that's
about 4 inches wider than shoulder width.
-
Let yourself sink all
the way down on the bench so your armpits are right down on it. Make
every effort to get as deep as possible on the bench.
-
Your goal is to do
this exercise super-strict - absolutely no cheat at all. Point your feet
forward so you can't cheat with them either.
-
Let the bar move all
the way to the bottom and uncurl your wrists. (you don't have to uncurl
your fingers, just your wrists).
-
With no cheat at all,
slowly curl the wrists up, then curl the arms. This is the critical part
of the exercise. Don't pull back with your body or head. Stay fixed on
the bench while the biceps and forearms do every bit of the work.
-
Curl your arms all the
way up and rest just long enough to take a breath.
-
Repeat the exercise
for eight reps.
This exercise is truly
a killer, but man, it does build mass for your biceps!
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