A lot of people who have weak biceps get too much front-delts activation when they’re performing biceps exercises, which undercuts development in your target muscle. Biceps is not one of my genetically strong muscle groups, so I can relate. The good news is that I have a lot advice to offer on how to bring up this muscle group because I’ve had to pay more attention to it than those that come more easily to me.
We’ll use a variety of angles and techniques throughout this 12-week program, many of which I described in the training intro to Shattered! These include supersets, DTP and a combo of the two.
NOTES:
* Alternating dumbbell curls are a great move to warm up your biceps. You can use a variety of slightly different angles to work your biceps to get your blood and synovial fluid pumping.
* For EZ-bar curls, I like to hold the bar at the outer-most bend. For me, this takes a little stress away from biceps tendons, but you can use whatever grip you prefer.
* With dumbbell preacher curls don’t bring the weight up so high that tension is removed from this target muscle group.
* Get in RE-KAGED® immediately after training to help ensure you’re providing your body with the nutrients it needs to recover for tomorrow’s workout as well as your next biceps workout the following Monday.
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EXERCISE |
COMMENT |
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Alternating dumbbell curls |
5 SETS / 10 REPS Work one arm and then the other—don’t raise and lower the weights at the same time in opposition—that’s a different move. |
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EZ-bar curls |
5 SETS / 10 REPS Rest 90 seconds between sets and stretch during this break |
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Alternating dumbbell preacher curls |
5 SETS / 10 REPS Alternate sides and reach absolute failure at 10 reps with each set. |
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TIP: Supinate your wrists as much as you can when you’re using dumbbells to target a deeper contraction in your biceps. Bring the weight outside your biceps to emphasize an extended squeeze in your target muscles.
Check out my video for detailed tips on how to perform each exercise.
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