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Create Great Biceps
Let’s be honest, when it comes physique, women often look for men with a little muscle. Muscles represent resilience, toughness, and continuing to be honest; sexiness! Of course biceps aren’t just for the boys. Women know that having toned arms and good biceps keeps them from aging with the waving arm. So what does it take to Create Great Biceps?
Create Great Biceps
To Create Great Biceps, it really starts by slimming down the arms. Yes, men and women both have to slim down the arms and then increase the muscle if you want more size. Of course slimming down starts with a healthy balanced nutrition plan, and a total body functional exercise program. 21 Day Fix or 21 Day Fix Extreme, 22 Minute Hard Corps, and P90X3 are great examples of programs that offer amazing balanced nutrition plans and that functional exercise to slim down.
Of course lifting weights must be a part of the mix. Which is why the program previously mentioned are really great. They provide the weight training that will start adding that lean muscle while slimming down.
Create Great Biceps
However, biceps aren’t just about beauty and appearance. Biceps are important for many common functional movements from loading the dishwasher to hauling heavy boxes.
Since the bicep is used in multi-functional movements, the best way to work them is with multi-functional exercises. Yet, most people work their biceps with isolated exercises. This only works one muscle at a time. Isolated exercises can help improve the looks of the muscle as well as their overall strength, but it’s more important to train for function and functional movements produce results at a faster pace. Functional exercises are movements that train the body in a way that improves the physique, strength, as well as the ability for it to function at a higher level in everyday life. Functional Exercises are multi-joint movements that work several muscles or muscle groups at a time.
So besides using a well laid out program like the ones mentioned above, you can do these biceps exercises to improve those biceps and arms.
Isolated Eccentric Standing Curl
Start with feet together or in a staggered stance if you need more stability. With your arms fully extended at your sides holding dumbbells, keep your elbows tucked in close to your rib cage, hold one dumbbell at 90 degrees and with the other arm, curl the dumbbell up in a quick motion, and release down on a 3 count. Do 15 rep, then switch. When complete take a 30-45 second rest and repeat again.
Start with feet together or in a staggered stance if you need more stability. With your arms fully extended at your sides holding dumbbells, keep your elbows tucked in close to your rib cage, hold one dumbbell at 90 degrees and with the other arm, curl the dumbbell up in a quick motion, and release down on a 3 count. Do 15 rep, then switch. When complete take a 30-45 second rest and repeat again.
Alternating Dumbbell Curl with a Push
Start with feet together or in a staggered stance if you need more stability. Begin the exercise with both arms extended at your sides, palms facing forward. Slowly curl one arm up and across to the opposite shoulder height and while keeping the 90-degree position push the arm out and up so the dumbbell stops at ear height. Slowly lower the dumbbell down and alternate arms. Make sure to keep your elbows close to your body. Total of 30 reps so you hit 15 on each side. When complete take a 30-45 second rest and repeat again.
Start with feet together or in a staggered stance if you need more stability. Begin the exercise with both arms extended at your sides, palms facing forward. Slowly curl one arm up and across to the opposite shoulder height and while keeping the 90-degree position push the arm out and up so the dumbbell stops at ear height. Slowly lower the dumbbell down and alternate arms. Make sure to keep your elbows close to your body. Total of 30 reps so you hit 15 on each side. When complete take a 30-45 second rest and repeat again.
Twisted Hammer Curls
Start with feet together or in a staggered stance if you need more stability. Begin the exercise with both arms extended at your sides, palms facing behind. While keeping your palms behind, slowly twist the wrists as you begin to curl to make it a hammer curl and continue to twist the wrist so at the top of the curl the palms are facing our, and the dumbbell heads are toward your face, squeezing your biceps at the top. Slowly lower the dumbbells back down. Make sure to keep your elbows close to your body. 15 Reps, rest for 30-45 seconds and repeat for a second set.
Start with feet together or in a staggered stance if you need more stability. Begin the exercise with both arms extended at your sides, palms facing behind. While keeping your palms behind, slowly twist the wrists as you begin to curl to make it a hammer curl and continue to twist the wrist so at the top of the curl the palms are facing our, and the dumbbell heads are toward your face, squeezing your biceps at the top. Slowly lower the dumbbells back down. Make sure to keep your elbows close to your body. 15 Reps, rest for 30-45 seconds and repeat for a second set.
Chin-Ups
This is one of the best compound exercises, as it works your biceps, latissimus dorsi (back), and abdominal muscles (abs), among other muscles. Grab the bar with the palms facing you, and shoulder-width apart. Most people focus on pulling their body up, but your actual focus should be on pulling the bar to you. This helps the brain better engage lats (back muscles). Once you are in position pull your body up so that your chin goes over the bar. Lower yourself back down in a controlled manner so that your arms are completely extended and repeat. During the exercise it is important to make sure to keep your focus and your muscles engaged so that you don’t stress your skeletal structure and your connective tissues. If you cannot do a chin-up on your own, do not fret! Try using a Pull-Up Assist. The pull-up assist will allow you to adjust the amount of support you need so you can properly work your way up to unassisted Chin-Ups.
This is one of the best compound exercises, as it works your biceps, latissimus dorsi (back), and abdominal muscles (abs), among other muscles. Grab the bar with the palms facing you, and shoulder-width apart. Most people focus on pulling their body up, but your actual focus should be on pulling the bar to you. This helps the brain better engage lats (back muscles). Once you are in position pull your body up so that your chin goes over the bar. Lower yourself back down in a controlled manner so that your arms are completely extended and repeat. During the exercise it is important to make sure to keep your focus and your muscles engaged so that you don’t stress your skeletal structure and your connective tissues. If you cannot do a chin-up on your own, do not fret! Try using a Pull-Up Assist. The pull-up assist will allow you to adjust the amount of support you need so you can properly work your way up to unassisted Chin-Ups.
Supinated Twisted Bent-Over Rows
The supinated twisted bent-over row works the biceps, the latissimus dorsi, the hamstrings, and some of the muscles in the lower back. Start with your feet shoulder-width apart and dumbbells in each hand, palms facing in toward your body. Bend over at your hips keeping your back flat and core engaged. You will know that you are in the correct position if feel your hamstrings engage. Keeping your back flat, chest expanded, and core engaged begin pull the dumbbells up into your body while twisting your writs so the palms face forward away from you. Draw your arms all the way up until the dumbbells at your hip bones. Lower the weights back down and repeat. Do 15 reps, rest for 30-45 seconds and repeat for a second set.
The supinated twisted bent-over row works the biceps, the latissimus dorsi, the hamstrings, and some of the muscles in the lower back. Start with your feet shoulder-width apart and dumbbells in each hand, palms facing in toward your body. Bend over at your hips keeping your back flat and core engaged. You will know that you are in the correct position if feel your hamstrings engage. Keeping your back flat, chest expanded, and core engaged begin pull the dumbbells up into your body while twisting your writs so the palms face forward away from you. Draw your arms all the way up until the dumbbells at your hip bones. Lower the weights back down and repeat. Do 15 reps, rest for 30-45 seconds and repeat for a second set.
With a combination of these exercises, and a top performance program and nutrition plan you will be one your way to having everything you need to Create Great Biceps!
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