3 BEST BICEPS EXERCISE 💪
1 Dumbbell Bicep Curls
2 Dumbbell Spider Hammer Curls
3 EZ Bar Bicep Curls
🔥Hot Tips:
Supporting the back of your arms on a Preacher Bench as you perform curling exercises can suppress the temptation to swing up with excessive amounts of momentum. It ensures that each rep is kept 'honest'.
👉Focus on form over weight: Ensure that the Biceps are actually doing the work during isolation exercises like curls. Avoid swinging up and using excessive amounts of momentum to perform each rep. This may necessitate lowering the weight being lifted but you are better served checking your ego at the door and lifting with focus than wasting energy relying on momentum or secondary muscles to perform the lift.
👉Range Of Motion (ROM): Take each rep through a full range of motion by stretching the bicep belly out as you extend your arms during the eccentric phase before curling up with purpose and intent and squeezing the Biceps at the top-end range. The greater the ROM, the more muscle fibres you'll recruit and subsequently the more muscle mass you can build.
👉Time Under Tension (TUT): Try to focus as much attention on the eccentric phase as you do the concentric phase. This means lowering the bar/dumbbells/ cables for a 3-4 second count before curling up with purpose and intent for a 1-2 second count. Again, this may require lowering the weight lifted but quality trumps quantity.
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