Pull Day Tips & 👇Guide
✅ We all want bigger biceps. They look great in well-fitted white t-shirt, look even better out of them, and help compliment a well-defined torso.
✅ Yes, some people will say exercising your biceps is stupid. But some days we just long for the pump. And there’s no shame in that.
And do you want to know the best bit? Building bigger biceps shouldn’t be difficult. It’s just that you’re probably doing it wrong. You see, there is more to bicep exercises than the dumbbell curl. Yes, we couldn’t believe it at first, either. In fact, there are loads of bicep exercises, more than enough for everybody, and we’re going to show you the most effective ones.
1. 🔥 Standing Dumbbell Curl
✅ Why: We can’t start any bicep exercise list without including this classic. And it’s a fan favourite for a reason. Nothing targets your biceps more than the curl. But it’s important to manage your weights accordingly. Wildly swinging and arching your back in order to lift the dumbbell is a waste of time, and could cause injury. Keep is slow, keep it controlled and focus on squeezing your bicep as you lift.
- Stand holding a dumbbell in each hand with your arms hanging by your sides.
- Ensure your elbows are close to your torso and your palms facing forward.
- Keeping your arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
2. 🔥 Hammer Curl
Why: The difference is in the detail, specifically the way you hold the dumbbell. By flipping the dumbbell on its side helps transfer more of the work from your biceps brachii to your brachialis – that’s the muscle that makes your arms look thicker.
✅ Progress: Cable Rope Hammer Curl
✅ Why: The cable machine keeps a more steady and constant load on the biceps for longer which will elicit more growth.
- Let a pair of dumbbells hang at arm’s length next to your sides with your palms facing your thighs.
- Don’t move your arms. Instead, bend your elbows and curl the dumbbells as close to your shoulders as possible.
- Pause at the top – remember to squeeze – before slowly lowering the weight back to the starting position.
🔥 What Creates an “Attractive” Looking Back
One all too common mistake people make with regards to back training is utilizing too many isolation exercises and failing to target all of the back musculature. This includes both superficial AND deep muscles. The four main muscles that make up the bulk of the back and the ones we want to focus on developing are:
- ✅ The trapezius (which have an upper and lower portion)
- ✅ The rhomboids (which lay under the trapezius muscle)
- ✅ The latissimus dorsi (lats)
- ✅ The erector spinae (the lower back muscles)
There are also a few smaller muscles that serve an important role such as the teres major/minor and the infraspinatus. We want to focus on these muscles as well as they will strengthen our shoulder through stabilization and also help provide an aesthetic appeal.
By focusing on developing the above musculature, we are able to effectively create the following features:
- ✅ Large but not overdeveloped upper traps for thickness
- ✅ Wide, strong lats that extend down low to create that illusive V-taper
- ✅ Strong lower traps and rhomboids for mid-back thickness
- ✅ Clear development and separation in the teres major and infraspinatus muscles
- ✅ And a well-defined “Christmas tree” structure in the lower back created by the erector spinae and lower lats
🔥 Exercise : Pull-Ups
This is probably my favourite exercise for several reasons. First of all, not only does it work pretty much all of your back musculature like your lats, lower traps, and rhomboids, but they also greatly increase the role of your all-important shoulder and scapular stabilizers like the teres muscles and the infraspinatus.
And the fact that it’s a closed chain exercise (meaning that the hands are held at a fixed anchor point) suggests that it may result in greater motor unit recruitment of the back muscles. This has been demonstrated in several studies that compared open-chain exercises like lat pulldowns with closed chain exercises like the pull up.