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Feel your biceps to grow.

Discussion in 'Training' started by Zillagreybeard, Aug 21, 2020.
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Zillagreybeard
Zillagreybeard
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  • Aug 21, 2020
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If you are struggling with developing your biceps, this post is for you! I will discuss 4 practical biceps training tips.

First, a common mistake with bicep curls is keeping your elbows bent and mostly moving your upper arm back-and-forth. The main function of your biceps is elbow flexion. We want to train this movement pattern by properly stretching your biceps and contracting it again. The increased range of motion will have your biceps working harder.

Next, sometimes it is also tempting to use momentum during bicep curls by swinging your hips. Doing bicep curls with your back against a wall helps you limit momentum. Since you are locked into position, all the force you generate needs to come from your arms and the hips can’t assist you. You can also do bicep curls while kneeling to get the same effect.

The third tip is one I have discussed before and that’s about wrist position. Oftentimes people feel bicep curls in their forearms, probably because they curl their forearms up at the top of the movement. Try keeping a more neutral wrist position during bicep curls and you’ll train your biceps without feeling your forearms as much.

Lastly, your biceps aren’t just trained with bicep curls, but also with compound exercises like chin-ups (I showed a pull-up in the video, a chin-up would slightly focus more on the biceps) and rows. Progressively overloading your pull exercises also contributes to bicep development. So make don’t just rely on bicep curls, but also train your biceps via compound movements.

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