| The biceps the body part everyone loves, we all | | | | bench in front of a cable machine that has a low |
| know that without the triceps the biceps wouldn't | | | | seated cable pull on it then attach a small bar and |
| look half as good but training the biceps seems to be | | | | start curling as you would as if you had a normal bar |
| more satisfying, well it is for me and some of the | | | | in your hands but with a close grip this really hits the |
| people I train with, maybe it's because it's such a | | | | outside head as it doesn't give it any time to rest |
| small muscle group that not as much effort has to go | | | | and gives it a good stretch at the bottom of the |
| in to get a good pump now when I say not as much | | | | movement. |
| effort I don't mean being lazy I mean not doing 600lb | | | | |
| squats as much effort if you get my drift. | | | | 3. Reverse close grip: this can also be done with an |
| | | | | ez bar or the cable method this exercise incorporates |
| There are two heads to the biceps the inner head | | | | the outer head with the outer forearm. |
| and the outer head the outer head is a smaller | | | | |
| muscle than the inner head but still just as important. | | | | 3. Concentration curl: get a dumbbell that you can |
| | | | | handle about 12 reps with as going to heavy with this |
| Now when training my arms I sometimes train them | | | | movement will bring bad form, bend over keep your |
| on their own once a week or I train them with other | | | | arm straight pointing it straight to the floor and curl |
| body parts such as back or chest so I do the inner | | | | the weight up to your chest squeezing at the top |
| head of the bicep with chest and the outer bicep | | | | lower the weight stretching at the bottom the best |
| with back this is so I shock the biceps into growth | | | | thing on this exercise is it hits the peak of the bicep |
| and I can concentrate on that part of the bicep as | | | | as well as the outer bicep. |
| after a back or chest work out you should be feeling | | | | |
| pretty tired so training the complete bicep wouldn't | | | | 4. Hammer curls sitting on an inclined bench: sit on a |
| be as effective. | | | | inclined bench pick up a dumbbell in each hand and |
| | | | | twist it as if you were going to hammer something |
| Remember stretching during and in-between the | | | | hence the name hammer curls I like to hit a reps |
| exercise also contracting the muscle at the top of | | | | range of about 10 as this once again hit the outer |
| the movement is key to building muscle the weight is | | | | forearms and they respond better to higher reps. |
| important but not as much as good form and | | | | |
| stretching those fibres. | | | | 5. Standing reverse grip straight bar curls: stand with |
| | | | | a straight bar and a reverse grip on the bar hands to |
| Some of my favourite exercises for the outer bicep | | | | be about shoulder width apart and bring the bar to |
| are as follows. | | | | your head, now in this exercise I like to bring my |
| | | | | elbows up at the top of the exercise as this lets me |
| 1. Close grip preacher curls: this is where I sit at a | | | | squeeze more at the top of the movement don't |
| preacher bench and use a ez bar with a close grip if | | | | forget to stretch at the bottom and in the rest |
| this is my first movement i make sure I do at least | | | | between. |
| 17 reps as I like to get that blood flowing then | | | | |
| progress down in reps and up in weight this is the | | | | Here are some of my favourite outer head exercises |
| pyramid method. | | | | now mix them up with different routines such as |
| | | | | pyramid sets, drop sets, super sets and see the |
| 2. close grip preacher with cable: sit at a preacher | | | | biceps grow. |