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ADVANCED BICEP WORKOUT

J      WORKOUT METHODOLOGY

-DRAG CURLS


EXERCISE GUIDE:

Step 1: Grab a barbell with a supinated grip, elbows planted tight to the side of your torso.

Step 2: As you begin to curl the bar up, drag the bar straight up on your stomach by pulling your elbows backward and up.

Step 3: Dragging the barbell along your torso, bring it as high as you can get it and hold for a second.

Step 4: Slowly lower the barbell back to the starting position by dragging the bar down the torso.

Step 5: Repeat for the indicated number of reps while going as slow as you can.

Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.

COMMON MISTAKES:

You will find that you should not be keeping your elbows pinned to your sides. Rather they are being pulled up and back.



 ZOTTMAN CURLS

EXERCISE GUIDE:


Step 1: Stand with your torso upright and a dumbbell held in each hand.

Step 2: With elbows tight to your sides. Rotate the dumbbells so that your palms face forward. This is a supinated position.

Step 3: With the upper arm as stationary as possible, begin to curl the dumbbells to your shoulders with palms up. Make sure to keep your elbows tight by your sides.

Step 4: Contract your biceps at the top of the motion for 1-2 seconds.

Step 5: Rotate the dumbbells so that your palms now face downward. Your palms are now in a pronated position.

Step 6: Begin to lower the dumbbells slowly while keeping your elbows still tight to your sides and palms facing down.

Step 7: Rotate your palms into a supinated position and repeat for the desired number of sets and reps.

COMMON MISTAKES:

DON'T SWING: The biggest mistake is losing control. Keeping your elbows by your sides and not changing the position of your upper arm is a must. Control the movement, control the spin of the wrist.

PRONE INCLINE DUMBBELL CURLS


EXERCISE GUIDE:

Step 1: Set an incline bench to a 45-65 degree incline.

Step 2: Grab two dumbbell in each hand and lay face down on the bench with your
chest against the bench pad.

Step 3: Allow the dumbbells to hang straight down with your palms facing up in a
supinated position.

Step 4: Curl the dumbbells up towards your shoulders, getting them as high as you
can

Step 5: Lower the dumbbells back down in a controlled manner.

Step 6: Complete for the desired amount of sets and reps.

COMMON MISTAKES:

LIFTING OFF OF THE BENCH: Keep your chest on the bench pad. Do not use your back or shoulders to get the weight up. However, do not go overly light! This movement is best with heavyweight dumbbells.


ISOMETRIC L-SQUARE CURLS

EXERCISE GUIDE:

Step 1: Begin with a dumbbell in each arm in a supinated position by your sides.

Step 2: Curl the dumbbells up so your elbows are bent at a 90-degree angle.

Step 3: Keeping your elbows bent at this position, raise your upper arms in front of
you until your elbows reach shoulder height.

Step 4: Slowly lower the dumbbells back to the position of the 90-degree bend, never
lowering it below this point

Step 5: Repeat steps 3 and 4 for the number of indicated reps.

COMMON MISTAKES:

Keep your elbows tight, preventing them from flaring out. Also, make sure your
palm stays in the supinated position.


OLSEN CURLS

EXERCISE GUIDE:

Step 1: Position a free cable machine at shoulder height on both sides with handleson both sides.

Step 2: With a handle in each hand, stand evenly spaced between the cables as if you are about to do a chest fly.

Step 3: Bring the cables together in front of you at stomach height, with elbows bent in curl position. As if you are doing a bodybuilding pose called the front lat spread.

Step 4: Keeping your upper arm in this position, straighten your arms at the elbow.

Step 5: Once again curl the cable to the middle of your body.

Step 6: Repeat for desired reps.

COMMON MISTAKES:

Keep your elbows tight, preventing them from flaring out. Also, make sure your
palm stays in the supinated position.


FRONT DOUBLE BICEP POSE




-Thank you :)


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