Biceps In & Out

Biceps In & Out

6 steps to exercise and have better biceps. You can try this at home and you will see progress

1. Barbell Curl (curl with the bar). By far the best tool biceps. Upitrebljavajte straight rod. Curved rods are not as effective: they reduce some pressure on the wrist, but also reduce the tension biceps. Practice controlled and not letting your rod falls on the shoulders. Slowly lower the bar and controlled because it is the best part of the exercise.

Rating: Ten

2. Hammer Curl (hammer curls). Surprised? It can not be found in the popular "Fancy" magazine. Believe me, I can add centimeters to your arms. He is pointing straight into the biceps brachii (biceps muscle below) and improves "width" hand, viewed from the side. Use dumbbells, keep your elbows locked to the side and lift alternately, with the face weights toward the ceiling.

Rating: Ten (literally!)

3. Concentration curl (curl concentrated). Many bodybuilders use this as a final exercise, eventually your biceps routine. Consequently, multiple threads have little remaining strength and energy to put into practice. I'm doing this exercise, the first in its series. They also use a lot of weight. My goal is to kick "tar" from his biceps as quickly as possible, making them swell and so be prepared for the barbell deadlift. Sit on a flat bench, put his hands between her legs and lift. Lower slowly.

Rating: Ten

4.Preacher curl (curl on the bench). This is good, especially if you barbell lifting is not going too well. What's great about this exercise is that you fix it on the spot, so you can not really pleasti at barebell curls. The exercise teaches you how to use your biceps throughout the movement. The risk of this exercise is that, unless you are very experienced, you can extend your hand and cause an injury. (I saw a guy who took a priklještio biceps). Be wary of the top of the exercise, when you can not lose the tension in the biceps.

Rating: Nine

5. Cable curls (curls with a cable). Profi builders still in the pictures look good when doing this exercise. Believe me, they have built their hands lifting weights and dumbbells, not the cable curls. Leave it for the gymnasts.

Rating: One

6. On the machine. The machine is too limited, not to mention that limits movement. Use the machine only if you can not find weights or weights, or you have an injury and are looking for an exercise that will still allow some kind of training.

Rating: One