When you work out a muscle or muscle group, you want to target as many muscle fibers as you can, in as many different angles or ways that you can. The biceps are a basic muscle group, composed of two muscles from the shoulder to the elbow. The primarily help you to pull things toward you and to lift things.
It is recommended that you use free weights instead of machines. You have to do more work with free weights, thereby working more muscle fibers and building core balance and strength as well.
Here are three variations of biceps curls with free weights. Choose a weight that gives you a workout, but does not give you severe pain. Choose a weight that you can lift for the full range of motion.
Stand with legs shoulder width apart. Bend your knees slightly. Do not lock your elbows during eth exercises. Breathe in when you extend your arm and breathe out when you lift the weight.
1. Lift the dumbbells from your arms being almost straight smoothly until the dumbbells almost touch your upper arms. Do four sets of ten repetitions.
2. Repeat [1.] but have your arms point diagonally - 45 degrees from the front of your body.
3. Repeat [3.] and have your inner wrists facing the side of your body.
These variations will allow you to target different muscle fibers and get off a plateau.
As with other muscles, rest in between days where you use the biceps as primary muscles in an exercise. Have fun!
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Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.