Stand with your feet shoulder-width apart, toes slightly turned out, and hold a kettlebell by the horns with your elbows bent and the weight at chest height. You can choose to start with the kettlebell bell up , or with the bell facing the floor. Hold a dumbbell in each hand, arms relaxed by your sides, and palms facing each other. Prioritizing biceps training will go a long way for your complete arm development potential.
- You can also make this a balance exercise by doing it while standing only on one foot.
- Counting up, especially for long sets, makes it harder to stay motivated.
- Curl the weights toward your front delts while keeping your elbows still.
- Athlete may use the hips for power to drive the barbell up.
- It is all about the selection of the right exercises and following the right techniques.
- It’s only the lower arm that moves, the upper arm is stationary as you perform the exercise.
By doing these good morning squat with a close grip though, you are once again going to be working your biceps. But while bodybuilders have been doing 21s for years, this finisher is definitely not one for a gym novice. “The added waist rock means he’s thinking about a stronger eccentric contraction,” says Samuel. This last superset provides two more exercises to work the biceps.
Plank Shoulder Taps
Lower your arms slowly to complete your rep. After your count, straighten out your arms again at the same controlled speed. Don’t let go of the bands when you bring your arms down, or else you could hurt yourself. Once your hands are at your side and the resistance band feels loose again, rest for 1 count before continuing your reps. Bend your elbows and hold your curl for 2-3 counts. Raise your hands to stretch the ends of the resistance band and pull them tight.
The Best Bicep Workouts Without Weights
I am a 50 yr old women in pretty good shape. I am looking to put together a full week workout routine targeting all body parts from upper, abs and lower body. I have a full gym with dumbells, bars and machine weights.
Advanced Bodyweight Bicep Exercises
Creating a regular routine and making a point of continuing your overall strength training will help you build muscle over time that will give you the strength results you desire. Below is a 3-day arm workout program geared towards increasing strength and muscle growth . These workouts should be done in this specific order.
Exercise 4: Overhead Cable Curl
Dropsets are a killer pairing with cable movements because it’s so simple to lower the weight each time you hit failure. When you get to the full-rep portion of the set, switch to a weight that will elicit failure within seven reps, with partner assistance to reach seven if needed. “Keep your core tight throughout, and avoid initiating the upward movement of the barbell by using your lower back and hips to generate momentum,” she says. When it comes to bench press, squats, and deadlifts, you need to watch your back.
The sample workout I just outlined is the default order for my biceps training. If I were to do the same routine every workout, my biceps would eventually adapt to the exact kind of stresses I’m putting on them and not respond. To combat that, I’ll reverse the order, swap out different exercises for my usual ones or just mix up the entire workout on occasion. Joe Weider calls it the Muscle Confusion Training Principle, and I’m a strong believer in it.
