Let's talk about blasting your biceps. Everybody knows about seated dumbbell curls, standing barbell curls. Well, what I am trying to do is give you a little taste of something that's going to help simulate the biceps in a fashion that you might not be used to. We are going to concentrate on the contraction, keeping the shoot range of motion really short, and immediately thereafter, we do a super set and elongate the biceps. So let me show what we are talking about. It is something you can add it to your routine. Let me tell you, it burns!
Posture again, super important. Sit up straight and the trick to this is elbows are back. I am going to turn to the side real quick, so you can see. You see my elbows are back, they are not here. You want to perform it right here. So as you perform the exercise, you are up, down to your waist, it's a short motion, high repetitions, 12-15, keep the pace slow, and contract the bicep at the top; 12-15 reps of this and I am going to take you over to the line bicep curls.
Okay, let's take you over to the line bicep curls now. Something you might have not seen and if you have, hopefully you haven't stepped on the person that was doing it. It's complete opposite of what you just did. You are contracting, keeping the range of motion extremely short, with the prior exercise. This is going to elongate the biceps.
So you are going to lay down on a cable machine, arms are outer extended. Again, range of motion is full, contraction is on top, no pause on the body, right back up. Two contracting moves that are going to give your biceps a great pump, and great stimulation, and a lot of separation and definition, that's what you are looking for here at Ripped.
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