🔥SECRET ROUTINE FOR MASSIVE BICEPS

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🚨SECRET ROUTINE FOR MASSIVE BICEPS👇

🔥 Dumbbell cross-body hammer curl

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii (especially the long head), Brachialis
  • Mechanics: Isolation
  • Force: Pull
Dumbbell cross-body hammer curl
Dumbbell cross-body hammer curl

✅ Starting position

  1. Stand with a dumbbell in each hand, with each dumbbell resting on the front of a thigh [waiting for illustration to be corrected].

✅ Execution

  1. Keeping your upper arm fixed, exhale as you curl the left dumbbell upward, across your body, and toward your left shoulder.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you reverse the motion and return the dumbbell to the starting position.
  4. Repeat with your right arm.
  5. Keep alternating arms.

👉🏻Comments and tips

  • Keep your body and upper arms still; only your forearms should move.
  • You can alternate your arms, as described above, or do one arm at a time (as demonstrated in the video).
  • The standard hammer curl works the same muscles (i.e. your brachioradialis, in your forearm, and your brachialis and biceps brachii, both in your upper arm). However, compared with the standard hammer curl, the cross-body hammer curl puts a bit more emphasis on your brachialis and the long (outer) head of your biceps brachii. Therefore, the standard hammer curl is a little better for building big forearms, whereas the cross-body hammer curl is a little better for building a big biceps peak.

🚨 Biceps Curl on a Machine

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis
  • Mechanics: Isolation
  • Force: Pull
Biceps Curl on a Machine
Biceps Curl on a Machine

✅ Starting position

  1. Position a preacher bench in front of low cable pulley.
  2. Attach a wavy or straight bar to the pulley.
  3. Grasp the bar using a shoulder-width supinated (underhand) grip.
  4. Sit on the preacher bench and rest your arms on the padded surface. Your arms should be fully extended and the cable should be pulled taut.

✅ Execution

  1. Keeping the backs of your upper arms flat on the padded surface, exhale as you curl the bar towards your shoulders.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you lower the bar until your arms are fully extended.
  4. Repeat.

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