When you started fitness for the first time, all you had to do was enter the weight room for your arms, roll up a dumbbell, turn a few times in the mirror and use an excellent pump. However, building mass above the elbow and the power to do so requires sound strategies with proven success.
These four tips guarantee growth. Follow them accordingly when weighing yourself, and your body will quickly qualify for the sleeves optional club.
Tip # 1: Prepare Your Biceps Individually
Warm arms and forearms one-by-one. Through this strategy, each side of the body does its own work and does not rely on the other side for help. This creates a stronger connection between mind and muscle for each weapon and you become more productive as you curl throughout your workout.
The dumbbell concentration curve is a perfect exercise for this technique setting. Most people use this arm lock as a finisher, but the lift can serve you even better as a starter. As the name suggests, you "concentrate" on each arm, contract and stretch your muscles as you prepare your elbow and forearm for what should come in your workout. With this focused, one-arm technique for arching the dumbbell, it's an all-round gain for better growth and more power.
Power Tip: Your elbow should not move during this curl.
Tip # 2: Isolate Your Biceps and Beat It Hard
Singles and doubles on the bicep curl will not do much in hypertrophy, but you should still put a lot of weight on those pythons before you lure the curl , The key is to use an exercise that isolates the upper arms so that they do not have to rely on other muscles like the shoulder to get help, and prevents the momentum during swinging from being affected by momentum.
The most obvious choice for a heavy isolation exercise is of course the preacher's curl. The preacher curl supports the upper arm so that the biceps must do the work while virtually eliminating any momentum. If you want, you can choose a barbell for this lift, but the EZ-Curl bar is more gentle on the wrists, which means less risk of injury during a curl. The dumbbell also works for this exercise.
Tip # 3: Do not Forget the Brachialis When You Curl
Brachialis work is not just about perfecting this summit. This little muscle underneath is critical to the performance and overall look of the arm. The brachialis is an important part of your upper arm mass.
The dumbbell hammered dumbbell is widely known for its ability to build brachialis. Using the cross-body version gives you even better contraction at the top of the curls. Resist the urge to be distracted by the ease of the hammer. You still need to focus on tension and contraction throughout the repetition of each bicep curl. As tempting as it is to run the rack and build an insane pump, it will be worthwhile to do targeted and controlled repetitions when the tape measure is on your biceps muscle.