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Anonymous
Use a rep range of 10-12. USE A FULL RANGE OF MOTION! USE FREE WEIGHTS! DONT CHEAT! Try doing 21's. Hammer curls, use for arm as well as biceps. Try free weight exercises that isolate the bicep. You have preacher curls, now try some biceps 21's, concentration curls, spider curls, wide grip barbell curls, seated incline dumbbell curls, and regular standing dumbell curls but try to do them slower. All of those to the exception of the 21's should be done with a FULL RANGE OF MOTION, a squeeze at the pinnacle of the lift, and make sure you don't rush. The work taht is done on your bicep is done from the very bottom of the lift to around mid range. from about 180 til almost the top there is very little work done, and make sure you flex and squeeze at the very top of each lift. Good luck
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