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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

Seated Bicep Curl:


THIS IS A GREAT WAY TO BUILD AND RIP YOUR BICEPS.

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

2-Raise both dumbbells  towards your face squeezing 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

Preacher Bicep Curl:


IF YOU WANNA WORK THE INNER BICEP THIS WILL HELP SHAPE AND BRING IT OUT.

1-Place your arms over a 45 degree arm pad. Dumbbells in each hand palms facing up.

2-Raise the dumbbells alternatively or together squeezing the bicep. When contraction do not over contract stop when you feel the pump at its peak. It is important to bring weights all the way down when extending to get the full motion building a full bicep.

3-Do not swing when doing this workout. Inhale when extending and exhale when contacting the bicep.

NFM

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