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Best 5 bicep workouts that you have not tried yet



You may think that you have ever lured into this book, but there are probably some variations that you need to try. The boys never tire of the feeling you get with a good pump – so coaches will never stop finding new ways for you.

Men's Health Fitness director Ebenezer Samuel, C.S.C.S., is one of those coaches. He has an inexhaustible number of pumping exercises in his repertoire, some of which he participates in [Neue Programm für Muskeln] Men's Health . You get workouts with new variations of old standards that help you build even more muscle.

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Watch the video above for 5 curl variations that Samuel uses in the program To shock your system for more muscle growth, then read in its descriptions for each exercise how you can do it yourself.

Tall Kneeling Alternating Curl

Eb says: Tall kneeling curls are great because they are big Take off the skirt in the waist that many men see when they curl up, they will teach you to properly activate your glutes and core, squeeze your buttocks muscles together, and tighten your abdominal muscles, just because you are

Kneeling Half Break-and-Turning Hammer Curl

Eb says: The mechanically most challenging position of a curl is when your forearm is parallel to the ground, then your forearm lever is the longest n and gravity can attack the resistance the most.

One-arm kneeling curl

Eb says: Do you want to abs? They get her with this locke. Your body will want to lean towards the weighted side. So turn the bevels on the opposite side to make sure this is not the case. This is a great, undervalued curl that will help you focus on your body position. If you do more, you will get better curls all around.

Biceps Curl with half rest and rotation

Eb says: Similar to the Hammer Curl with break and rotation, we attack this position of mechanical disadvantage. Here we also train several functions of our biceps. Remember that your biceps not only bends your elbow, which we normally think. You also turn your forearm so that your palms can face the ceiling. Concentrate on bringing these dumbbells completely parallel to the floor to get the most out of them.

Spider Combo Curls

It says: You have seen concentration cries, but I like spider flakes better because they prevent you from rocking your upper body or rocking your shoulder. Concentrate on keeping your upper arm perpendicular to the ground all the time. We also get some Brachialis work by alternating the biceps curl with the hammer curl in the combo curl setup.

If you want to make sure that your form is fixed in the default version of the curls, read this video tutorial.


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