![]() ![]() Do not keep your elbows pinned to your sides, instead bring them back. Slowly straighten your arms to return to the start position.Ī) Grab a barbell with an underhand grip and get your elbows close to your torso and back.ī) Curl the bar upward while keeping the elbows to the back of your body as you drag the bar up by keeping it in contact with your torso. Your body should be evenly aligned to the handles.ī) Bend your elbows until your forearms and biceps touch. Your arms should be fully extended and parallel to the floor with your feet shoulder width apart from each other. Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Set the height of the pulleys on a cable crossover machine to shoulder height. Biceps are a relatively small muscle group so you shouldn’t need very much recovery between sets.īicep superset 1 explained Overhead cable curlĪ) To begin, set a weight that is comfortable on each side of the pulley machine. Once finished, have a 20-second rest then go again. “This whole workout should take you a total of around 30-45 minutes so there is no excuse for not having time.”ĭo the exercises below as a superset, so you’ll do an overhead cable curl then directly afterward do a drag curl. You’ll soon have fireworks popping in your arms and be the owner of a sleeve-splitting pump to boot. Well, this workout from strength coach Kris Gethin flips the traditional curls in favor of more variety so you spark more growth in every area of your bicep muscles. After all, how often do you try a new variation of this classic arm exercise? ![]() By adding new variations to old favorites you’re asking for more muscle everywhere and you’ll get it.įor decades, the dumbbell curl has been helping blokes build bigger biceps, but it also seems to have stripped us of our imagination. Training your arms doesn’t have to involve monotonous elbow bending. We have all the ammunition you’ll ever need to build a massive set of guns while it’s still warm enough to show them off with our superset bicep workout.ĭisclaimer: this isn’t for the faint of heart ![]()
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