Your biceps are an impressive body part and a muscle group that you are unlikely to neglect in your training. However, if you feel that you have reached a plateau in terms of the size of your biceps, incorporate some techniques and exercises to shock your biceps into growth.
Cheat Curls
Cheating is a term used in bodybuilding to describe the involvement of additional muscle groups in what would normally be considered an isolation exercise. Cheating during bicep curls allows you to use a heavier-than-normal load, hit deeper muscle fibers, and build mass and power in your biceps. To perform cheat curls with a barbell, keep your elbows tight to your body but use some momentum, and the power of your core, to swing the weight up to your shoulders. Do not let your shoulders pass the line of your hips at the top of the movement to protect your lower back.
Incline Dumbbell Curls
Incline dumbbell curls are an effective exercise for developing the mass of your biceps. Use a bench that has an incline of at least 45 degrees, or you risk overinvolving your deltoids. Sit on the bench with a dumbbell in each hand and your back against the support pad. Your arms should hang relaxed by your sides, with your hands in an overhand grip. Curl the dumbbells up to your shoulders, rotating your hands to an underhand position as you raise the weights. Reverse the movement to return to the starting position.
Three-Part Curls
Three-part curls, also known as twenty-ones, are an advanced method of training the entire biceps muscle. Perform three-part curls in either the seated or standing position; the exercise is suitable for use with dumbbells or a barbell. Begin the bicep curl in the usual fashion, but stop half way and return to the starting position. Repeat this partial movement for seven reps. Next, curl the weight between the halfway point and your shoulders for seven reps. Finish off the set with seven curls, using the usual full range of motion for the exercise.
Arm-Blaster Curls
An arm blaster is a harness that you wear over your shoulders. By locking your elbows in a position that enables you to isolate your biceps during exercises such as dumbbell or barbell curls, an arm blaster can help give your biceps an intense workout. Put the arm blaster on over your head and adjust the straps so that your elbows sit comfortably in the support pads. Perform a curling exercise for your biceps, concentrating on feeling your biceps contract throughout the movement. The arm blaster is especially useful for developing the mass and thickness of your lower biceps.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Encyclopedia Of Bodybuilding"; Robert Kennedy; 2008
- "The New Encyclopedia Of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
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