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Archive for the ‘BICEPS’ Category

Concentration Bicep Curl:


TOP BODYBUILDERS USE THIS METHOD TO HELP PUMP & SHAPE THE BICEP.

1-Standing let your arm hang down holding a dumbbell in one hand and use the other hand to support yourself by placing it on the opposite knee.

2-The important thing with concentration curls is to keep your arm straight moving only the elbow to curl. Main thing here is to keep your arm from swinging.

3-Start with the right side then switch to the left side. Use a mirror for this workout it is important to see the bicep muscle for concentration curls.

NFM

Incline Bench Alternating Bicep Curl:


ONE OF NFM’S BEST WORKOUTS TO HELP SHAPE THE BICEP.

1-Lie back on an incline bench holding one dumbbell in each hand, palms facing your sides. Let gravity determine the starting position by letting the dumbbell hang to your side.

2-Raise the right side dumbbell while twisting your wrist towards your face. Curl your bicep and squeeze to peak and slowly bring the dumbbell down to starting position. At the same time raise the left arm curling it in the same way.

3- Make sure you keep a smooth alternating movement when doing this workout. Do not over curl stop at the point where you feel you have reached maximum contraction.

NFM

Hammer Curl:


THIS WORKOUT WILL HELP DEVELOP THE SIDE MUSCLES IN YOUR BICEPS.

1-Grab one dumbbell in each hand along the sides of your body, palms in.

2-Keep your palms faced in and curl your arms focusing on the side of the bicep muscle. Make sure you keep your elbows in when doing hammer curls.

3-Breathe in when coming down and exhale when contracting. Make sure you keep good form without swinging your arms.

NFM

Standing Bicep curl:


IF YOU WANNA DROP ALL WORKOUTS FOR BICEPS AND  CHOOSE ONLY ONE THIS IS IT.

1-Stand up and hold one dumbbell with each hand down the side of your body, palms facing out.

2-Raise both dumbbells towards you keeping wrists locked. This is a workout where you must focus completely on your bicep making sure that your elbows do not start to bend in late repetitions. Squeeze on the way up and fully extend stretching your bicep muscles on the way down.

3-Every bicep workout has similar characteristics such as not swinging and making sure you fully extend on the way down to work the full bicep. Do not bring the weights too high you will over contract passing the point where full contraction is reached.

NFM

Seated Alternating Bicep Curl:


GREAT WORKOUT TO HELP RIP UP THOSE BICEP MUSCLES !

1-Sit on a bench with a back support and hold one dumbbell with each hand down the side of your body, palms facing each other.

2-Raise one side alternating hands between each repetition while twisting your palms towards your face. Squeeze the bicep muscle. Do not over contract stop when you feel the pump is at its peak. You want to keep a steady motion making sure that you are extending your biceps on the way down.

3- Every bicep workout has similar characteristics such as not swinging and making sure you fully extend on the way down to work the full bicep. Do not bring the weights too high you will over contract passing the point where full contraction is reached.

NFM

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