The Best Way To Build Bigger Biceps
Added: (Wed Mar 01 2017)
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I don't know about you but the longer I train the more I wish there were things I could do to shorten a work out. Just a few simple changes to any work out can enhance the efficiency and rate of it. This secret training hint will shave minutes of those routine biceps exercises and will begin building bigger biceps.
The incline Dumbbell curl is among the routine biceps work outs, and is the example that I 'm going to share with you today. It's common knowledge that the incline dumbbell curl is among the best biceps exercises you can do, as it puts an enormous stretch on the bottom of the bicep muscles and it's crucial to building bigger biceps.
The ordinary manner of doing a very effective biceps work out by the way is lying back on the seat, letting your arms hang down beside Bigger bicep curling the dumbbells up to the highest place. This is the standard fashion and has been tried and tested for years, there is nothing wrong with it, but it can be improved with just a few tiny alterations, and your not reading this post because you want regular effects are you?
So here's the technique on How to Build killer biceps using the Incline bicep curl.....
Right.....Instead of sitting right back on the incline seat as you'd do normally, you're going to pick up your dumbbells first of all, then your going to straddle the incline bench. Once in that standing posture, move your butt all the way onto the incline seat. The sit on the incline face of the bench and set your feet on the seat of the bench with your knees bent.
You with me so far?.....Now, the top end of the bench should be in line with your shoulder blades or only below. Now arch your back over the back over the top end of the bench as though you were attempting wrap your back through and around the seat end if that does not sound overly distressing... Trust me it is fine ;) Then turn your palms forwards throughout the exercise for maximum results. In this bottom position, you should feel an increased stretch on the biceps beyond what you usually get with the incline bicep curl.
Now...the reason behind the increased stretch on the biceps comes from the real posture of the torso and the shoulders. When you are in a regular location doing the incline bench curl, your shoulders are overlapping your torso which does not allow your torso to fully open. Don't get me wrong you still get a pretty good stretch doing it this way but you don't get the maximum stretch, which is the complete key to performing this exercise to it is best.
When your shoulders are off the top end of the seat and are not supported, the weight of the dumbbells pulls the shoulders back down, letting the torso to open more and create a bigger stretch on the bicep muscles.
Perform this exercise as you'd ordinarily do on an Incline Dumbbell Curl. Start off with the standard squeeze of the biceps, lift all the way to the top of the move, doing your best to keep the upper arms perpendicular, then hold it for a second at the top.
Here's the big secret... On the way back down I desire you to keep your palms faced outwards, keep them facing forwards all the way down to the bottom of the movement. This is the most significant part of the exercise and is were you will feel the most gain. Make certain you lower the dumbbells under a whole smooth actions, and for an extra shot of tension on the biceps, try shoving your elbows forward advertising you lower the dumbbells. To do this you have to envision your trying to push a button with your biceps - it takes quite a bit of patience and persistence as it can be very hard to get right, but it undoubtedly worth your while if you can master it.
Now...when you lower the dumbbells to the very bottom of the move, you should let the dumbbells pull and extend your shoulders backwards and down, consequently opening up the torso and creating much more tension on the biceps. This negative part of the movement together with the increased stretch caused by your bodies positioning will cause MAGNIFICENT muscle building potential.
You must take advantage of this suggestion and place it into practice as soon as you can, just remember not to lose the stretch and tension in your biceps. As you feel the stretch curl up again with same exact motion as last time. This exercise is a lot more strenuous on the muscles so be sure you start off with lighter weights than you'd like to use in the beginning. Applying the stretch like this relieves the need for a heavier weight and only comes to show that it's not how much you lift it is how.