How Specific Techniques Can Boost The Effectiveness of Bicep Exercises
The majority of people that lift weights want to increase muscle mass, look better, and feel better.
Occasionally though, people will run into barriers in reaching their goals, especially when it comes to the biceps.
This muscle group is located in the upper part of the arm between the shoulder and elbow.
There are two distinct heads, the outer and inner head.
What many individuals fail to realize is that there are specific bicep exercises they can perform to effectively target both areas of the muscle group.
One of the techniques available for use is the repositioning of the hands.
When the majority of people perform bicep exercises, they generally have the hands around the hip region and directly in line with the shoulders.
This position is OK at engaging both heads of the bicep but if you wish to target one more effectively that the other, the position of the hands can move in toward the body or out and away from the body.
Try to think of it this way: the hands will be closer than shoulder width apart or farther away than shoulder width apart, by doing this, the emphasis of the exercise changes.
When the hands are closer, it will target the outer head of the bicep more.
With the hands further away, it will target the inner head more.
Another technique for making bicep exercises more effective can only be used with dumbbells.
Lift the weights as you normally would but when the weight is lowered and the arm is extended, rotate the wrists, thus spinning the weights toward the body, then return them to the normal grip position and lift the weight up.
This rotation motion should be performed slowly and with great control.
As a bonus, not only does it target the outer head of the bicep a great deal, it also requires for the forearms to be involved more.
The final tip for boosting your biceps is to mix up the way you actually grip the bar you are lifting.
There are three ways, pronated (overhand), supinated (underhand), and neutral (in between).
The pronated grip works the outer head more, the supinated grip works the inner head more, and the neutral grip is great for targeting the lower aspect of both heads.
These variations of bicep exercises can all be executed with dumbbells but you will need a special barbell to perform them with a neutral grip.
This techniques are only meant to get you started in the right direction.
It will always be on you to motivate yourself, eat healthy, and of course, pump the iron!
Occasionally though, people will run into barriers in reaching their goals, especially when it comes to the biceps.
This muscle group is located in the upper part of the arm between the shoulder and elbow.
There are two distinct heads, the outer and inner head.
What many individuals fail to realize is that there are specific bicep exercises they can perform to effectively target both areas of the muscle group.
One of the techniques available for use is the repositioning of the hands.
When the majority of people perform bicep exercises, they generally have the hands around the hip region and directly in line with the shoulders.
This position is OK at engaging both heads of the bicep but if you wish to target one more effectively that the other, the position of the hands can move in toward the body or out and away from the body.
Try to think of it this way: the hands will be closer than shoulder width apart or farther away than shoulder width apart, by doing this, the emphasis of the exercise changes.
When the hands are closer, it will target the outer head of the bicep more.
With the hands further away, it will target the inner head more.
Another technique for making bicep exercises more effective can only be used with dumbbells.
Lift the weights as you normally would but when the weight is lowered and the arm is extended, rotate the wrists, thus spinning the weights toward the body, then return them to the normal grip position and lift the weight up.
This rotation motion should be performed slowly and with great control.
As a bonus, not only does it target the outer head of the bicep a great deal, it also requires for the forearms to be involved more.
The final tip for boosting your biceps is to mix up the way you actually grip the bar you are lifting.
There are three ways, pronated (overhand), supinated (underhand), and neutral (in between).
The pronated grip works the outer head more, the supinated grip works the inner head more, and the neutral grip is great for targeting the lower aspect of both heads.
These variations of bicep exercises can all be executed with dumbbells but you will need a special barbell to perform them with a neutral grip.
This techniques are only meant to get you started in the right direction.
It will always be on you to motivate yourself, eat healthy, and of course, pump the iron!
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