Tag: Workouts
Spider Curls: How to & Exercise Guide
An effective exercise to help blow your biceps up
Biceps. A favorite muscle to train amongst almost all gym goers. Who doesn’t enjoy a good bicep pump? Barbell curls, preacher curls, cable curls; they are all effective movements to blow up your biceps. However, after a while you’re going to want to throw in something different that can make those biceps really pop. What should it be?
Enter…the spider curl. One of the simplest, yet one of the most effective curl variations you can utilize for your biceps. Spider curls are a movement that provides a great contraction and amazing tension throughout the movement, making it a great exercise to build those peaks.
In this article we will cover just exactly how to properly perform spider curls, how they work, training tips, and if you should be throwing this all time classic exercise into your workouts. Additionally we’ll be answering some FAQs to help you get the most out of your biceps!
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
How to Do Spider Curls
While spider curls are indeed a rather simple exercise to execute, there are some things to keep in mind as far as doing them properly in order to maximize the benefits.
The Tools
Spider curls can be done in a variety of different ways, all effective, which is what makes it such a useful exercise. All you need is an incline bench, and something to curl. The movement can be completed using an incline bench with dumbbells, an EZ bar, a barbell, or even cables!
Setting up for Spider Curls
For setting up this exercise, begin by adjusting the incline bench on a slight angle
Typically a 45 or 60 degree angle works great
Grab whatever you are using to curl; again you can choose from dumbbells, barbells, EZ bar, or cable attachments, all while using an underhand grip
Lie on the bench with your torso and stomach pressed against the backrest (The top of the bench should be at armpit length)
Keep shoulders and upper arms locked in place, with the forearms being the only part of the arm moving through the bending of the elbows
Curl towards your shoulders, squeezing the biceps throughout the whole movement and hold the contraction at the top of the movement. Make sure to really focus on that squeeze
In a controlled manner, lower the weight back to your initial starting point
Repeat this for your targeted rep range
See the Pro use it: To see some spider curls in action, check out this video from 4x Mr. Olympia Champ, Jay Cutler:
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Sets and Reps
Due to spider curls being an isolation movement for a relatively smaller muscle group, it is not an exercise you will want to go too heavy on. You do not want to be hitting one rep PRs or sets of low reps. Instead you want to do this movement with moderate weight and higher reps to maximize hypertrophy.
Aim for 3-5 sets of 12-15 reps. Really get the most out of each rep, focusing on good control on the way up, a tight squeeze at the top, and extending the bicep back down slowly.
Training Tip: When using cables for your spider curls, you can use a variety of attachments such as a straight bar, D-Handle, or rotating curl bar (shaped like an EZ bar)
Benefits of Spider Curls
So…what does this movement have over other bicep movements? For starters, it is a great bicep isolation exercise that keeps the muscle under constant tension. The way the lifter is positioned makes it hard for them to cheat the rep up, making this exercise really tear up the biceps.
Another reason this movement is beneficial is the range of motion. Unless you have abnormally long arms or your incline bench is too low to the floor, you will get a full range of motion with each rep.
Muscles Targeted
The biceps brachii are the main muscles worked within this exercise. You are targeting both the long head and the short head of the biceps.
The spider curl also hits secondary muscle groups, these include the brachioradialis, brachialis, and forearms as well. The forearms and grip strength also come largely into play once the biceps start to fatigue.
Image Credit: @MuscleEngineered Instagram
Variety
As stated before, spider curls can be performed with a number of different pieces of equipment. This includes barbells, dumbbells, or cable attachments. This is another reason the spider curl is an exercise that can easily be added into any arm day routine. It provides so many different ways to effectively hit the muscle.
Switching up what you are using, whether that be barbells, dumbbells, or cable attachments, attacks the muscles from different angles and can help with squeezing and contracting. Find what works best for you and ditch those baby biceps.
Common Mistakes of Spider Curls
Although it is hard to cheat on the spider curl due to positioning of the lifter on the bench, there is plenty of room for error within the movement to hinder effectiveness and results.
Too Much Weight
Too much weight is a problem on just about any exercise. You never want to go too heavy, not only at the risk of injury, but also going too heavy ruins the contraction. You will not be able to get that good squeeze, which is something you want for the best results.
Too much weight can also cause your biceps to fatigue sooner. As your biceps fatigue, a lifter may sacrifice form for reps thus losing the strict focus on the bicep.
Range of Motion
Image Credit: @fitkill instagram
On this exercise you really want that full range of motion. Curling all the way up towards your shoulders, and extending all the way down slowly back to the starting point. Your arms have a lot of freedom in the spider curl, so utilize it.
Poor Form
Poor form could be caused by the issue of too much weight, but with moderate weight you should be able to focus on good form. You want your upper arms and shoulders locked in, while the forearms are really doing the work to curl that weight up to get the most out of this exercise.
Training Tip: Start with extremely light weight just to get the feel for the movement. Nail the form, and then increase the weight to maximize those gains.
Frequently Asked Questions (FAQs)
Now that we are at the end of the article, you may not be completely sold on trying out the spider curl and may have a few questions regarding this exercise.
Are Spider Curls Actually Worth it?
Can I Perform Half Reps or Cheat Reps During Spider Curls?
Let’s dive in.
Are Spider Curls Actually Worth it?
Short answer, yes. The spider curl is worth throwing into your workout routines when it comes time to hit biceps.
As stated before, the position of the lifter on the bench really stabilizes your upper body and lets you really focus on hitting the targeted muscle, due to cheat reps being harder to perform. The spider curl is an exercise that can help yield great results because of it forcing the lifter to complete quality reps.
Can I Perform Half Reps or Cheat Reps During Spider Curls?
Technically, you could do cheat reps or half reps, like the 21’s bicep exercise. No one is really stopping you from doing this, but cheat reps and half reps may cause you to lose focus on the full contraction of the bicep.
Cheat on your diet before you cheat on this exercise (do not take that literally). But don’t get it wrong, cheat reps on other bicep exercises can help build great arms. Just take a look at the late Rich Piana’s take on it!
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More on Biceps
Don’t limit yourself to boring biceps exercises, blow them up with some exercises from the archives!
References
Hughes, Chrisman (2021). “4 Important Tips for Better Biceps: Engage Both Sides of Your Bicep”. (Source)
Mayo Clinic (2021). “Overuse Injury: How to Prevent Training Injuries”. (Source)
Physiopedia (2022). “Biceps Brachii”. (Source)
Physiopedia (2022). “Range of Motion”. (Source)
Sweeny, H.L., et. al (2018). “Muscle Contraction”. (Source)
Benefits of Rowing Machines
A full explanatory guide on what rowing machines can do for YOU
Cardio, the enemy of the people. Powerlifters, bodybuilders, crossfitters, the average gym goer, they dread doing it. However, everyone knows how beneficial it can be. So what are your options to choose from in order to get it done?
We have all heard it before, “I want to lose weight, but I hate running.” Luckily, running is not the only option there is for cardio. You actually have a few options as far as cardio equipment, but they all certainly have their pros and cons.
Walking on the treadmill can be boring, but running on the treadmill can be hard your shins or knees. The stationary bike seats aren’t always the most comfortable things to sit on. Then there’s the Stairmaster, the true villain of every gym. What do these all have in common? They focus mainly on your lower body.
But, what about a type of cardio that does not just work the lower half? The rowing machines. These tend to be heavily overlooked and under-appreciated. There are so many benefits of rowing machines. Let’s dive in.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
Bodily Benefits of Rowing Machines
Rowing machines can be extremely beneficial to the body. Engaging you from head to toe, building up endurance, providing a variety of training, and much more!
Total Body Engagement
Hopping on the stairs, treadmill, or bike for your cardio definitely gets the job done, but as stated before, mostly work only your lower body. The rowing machines on the other hand bring your whole body into play. Rowing machines utilize more than just your arms or just your legs, as some people may think.
Your back, shoulders, and biceps are all being contracted during the pulling motion, while your legs (specifically hamstrings and glutes) are being used to perform that driving motion. All the while you’re bracing your core during the movement.
You are getting all the cardiovascular benefits, all the while developing your muscles at the same time.
Endurance and Strength from Rowing Machines
Just like any other type of cardio, the rowing machines build up your cardiovascular endurance. Whether you are doing high intensity interval training (HIIT), low intensity endurance training, or just casually rowing, you’ll find that the more time you spend on it, the easier it gets.
Not only does cardiovascular endurance improve, but also muscular endurance and strength. Being that the rowing machines engage the whole body and your muscles are being worked, plus it is like doing repeated repetitions, your muscles are really being put to work the entire time you are on the rowing machine.
The range of motion for movements on a rowing machine is also large. Think of it like doing repetitions of squats or a leg press while rowing at the same time, repeatedly. This builds up both the strength, and endurance of the muscle groups being worked!
Versatility
HIIT training, distance training, you name it, it can be done on a rowing machine. No matter what training style you are utilizing, your cardiovascular fitness is improving during it.
Fat Loss
As with almost any cardio, the rowing machine can be beneficial for fat loss while still preserving and even possibly increasing muscle. It is an aerobic exercise, meaning it uses the body’s carbs and fats for fuel.
Rowing Machines vs. Other Cardio Equipment
There are plenty of benefits to every piece of cardio equipment, so how does the rowing machine stack up against them?
Rowing Machines are Low-Impact
Compared to other pieces of cardio equipment, such as the treadmill, the rowing machine is low-impact. This means you do not have your joints pounding on the ground as you would with something such as a treadmill. Rowing machines being low impact makes it easier for people with disabilities or other health conditions to do their cardio.
For example, someone with a spinal condition or things like shin splints would possibly be able to benefit from a rowing machine rather than something such as a Stairmaster. This is due to the rowing machine being a low impact piece of equipment! They may be able to even strengthen those weakened areas of the body.
Full-Body Engagement
As stated before, you are being engaged from head to toe when on a rowing machine. This differs from things like the treadmill, Stairmaster, or bike, that only engage mainly the lower body. Now the elliptical also engages the upper body, but the rower forces more abdominal engagement.
With the full body engagement, you are also seeing full body coordination. Everything needs to work together to perform the movement on a rowing machine, as opposed to equipment like the Stairmaster where your legs are the only thing being utilized.
Rowing Machine for Recovery
Believe it or not, rowing machines can actually be used for recovery, specifically after lifting. After intense strength training, the rowing machine can be used as a cool down tool. This is due to the low impact aspect, and during the movement you are stretching out your whole body. Even on a rest day, if you are up for it, you can hop on the rowing machine.
Frequently Asked Questions (FAQs)
Now that you’ve read through all of the good things the rowing machine has to offer, you may have a few questions!
How do I use the Rowing Machine?
This is one of the biggest reasons people do not try out new equipment, they are unclear on how to use it. So let’s go step by step just to make sure you got the hang of it!
Set the Drag: This is the level of resistance, and typically can be found on the screen next to the flywheel.
Place Hands/Feet: Strap your feet in, grab the handles with both hands, keep wrists straight.
Lean Forward: Shoulders should in front of your hips.
Leg Drive: Drive feet down, push with your legs. This is done in a similar movement to that of the squat or leg press.
Lean Back: Lean your torso back, but only slightly, you do not want to go so far that you are parallel to the floor.
Pull: With your hands, pull the handles towards your body.
Advice From the Pros: If you want some visual instruction, check out this video from Deadspin where United States Olympians demonstrate the rowing machine:
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When Should I Use a Rowing Machine?
Rowing machines can be thrown anywhere in your schedule, whenever you are up for it! That is another benefit of rowing machines, it can fit anywhere you want.
Utilizing a rowing machine can be done before you lift, as a warm up. This gets the blood pumping throughout the body and gets you ready to go for your lift!
The rowing machine can also be utilized after a lift, as a recovery/cool down movement. Some people prefer to do their cardio after they lift, and if you fit that category then feel free to throw it in at the end!
Active rest days are also a good time for the rowing machine. It is low impact, you can go at your own pace, do whatever type of workout you want. This makes rowing machines a perfect option for an active rest day.
Should I use a Rowing Machine Over Other Cardio Equipment?
The answer to this is all up to you. If you are able to and have access to a rowing machine, why not switch it up every now and then? At this point, you have read about all the benefits of rowing machines compared to other pieces of cardio equipment, why not give it a try?
Wrap Up
There are so many benefits of rowing machines that were discussed. It is low-impact, fit for versatility in your training, and can be used to build strength and endurance along with being beneficial for recovery. There are numerous reasons to give it a try. If you know where to place it in your workout routine, know how you want to use it for your training, and are willing to put the work in, there is no reason to not try the rowing machines!
The 9 Best Chest Exercises to Build a Superhero Chest
These are the 9 best chest exercises that will build you the chest of Thor.
Every gym bro’s favorite exercise in the gym is the bench press. The bench press is one of the big three lifts, along with squats and deadlifts, and it’s a good indication of one’s overall strength. And you use your chest muscles to push most of the load in this movement. Although the bench press is a crucial component of building a chiseled chest, there are a variety of chest exercises that will develop and strengthen your chest. Plus, they’ll improve your bench press. The problem is choosing the correct movements and omitting the rest. This article will cover the 9 best chest exercises to build a chest like Thor.
Best Chest Exercises
Barbell Bench Press
Wide Grip Bench Press
Decline Barbell Bench Press
Incline Dumbbell Flyes
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Bench Press
Cable Crossover
Barbell Bench Press
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The barbell bench press is the most popular chest exercise. It’s part of the “big three”–along with squats and deadlifts–and it’s a good indicator of one’s overall strength. The barbell will let you load up on a lot of weight to vastly improve your chest and strength size compared to other exercises like the dumbbell fly (1). Plus, the shoulder-width grip will balance the weight of the barbell, further enabling you to use heavier weights. You’ll also target your shoulders and triceps as secondary muscles.
Benefits of the Barbell Bench Press
This movement lets you use heavy weight since you’ll be able to use a shoulder-width grip and barbell.
It’s a compound movement.
This exercise targets your triceps and shoulders as well.
How to Do the Barbell Bench Press
You’ll load a barbell with plates on either side. Then, you’ll lie flat on a bench and grasp a barbell shoulder-width apart. Next, lift the barbell and lower it to mid-chest level. Once the barbell touches your chest, press it back up.
Wide Grip Barbell Bench Press
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The wide grip bench press is similar to the barbell bench press with a medium grip (shoulder-width); however, as the name suggests, you’ll grab the barbell with a wider grip. A wider grip will engage more of your chest muscles. You’ll also bring the barbell through less range of motion and increase shoulder stability.
Benefits of the Wide Grip Barbell Bench Press
It’s less range of motion.
This movement recruits more of the muscles in your chest.
The wider grip stabilizes your body more.
How to Do the Wide Grip Barbell Bench Press
Lie on your back on a flat bench and set your eyes to look directly at a fixed barbell. Grab the barbell wider than shoulder-width and lift it off (starting position). Lower the barbell to your mid-chest, then press it back to the starting position.
Decline Barbell Bench Press
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The decline barbell bench press is done with a medium grip but with a bench set at a decline. This decline will target your lower chest muscles. Also, the angle of the bench allows lifters to press more weight than the standard barbell flat bench press. Moreover, the downward slope of this exercise places less strain on your shoulders.
Benefits of the Decline Barbell Bench Press
The decline bench press activates your lower pecs.
You can lift more weight on this movement.
You’ll have decreased shoulder stress.
How to Do the Decline Barbell Bench Press
Secure your feet into the decline bench set up and lie flat back on a bench at a decline. You’ll then grab the barbell with a medium grip and lower the load to your sternum. Next, press the barbell up without locking out your elbows.
Incline Dumbbell Flyes
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The incline dumbbell fly is performed with dumbbells at an incline. The incline will engage your upper pecs, and the biomechanics of the movement will isolate your chest muscles. It’s great for adding additional volume to your pectoralis major (pecs).
Benefits of the Incline Dumbbell Flyes
This exercise isolates your chest muscles.
The dumbbell incline fly targets your upper chest muscles.
How to Do the Incline Dumbbell Flyes
Set a bench to an incline to a 30-45 degree angle. Then, grab dumbbells and sit them on your thighs. Next, lie flat and lay your shoulder blades against the bench with your head resting on the seat, and straighten your arms to put the dumbbells overhead. Keep your feet balanced on the floor and lower your arms in an arc angle until you feel a stretch in your chest, then bring the dumbbells back up to the starting position. Maintain a slight bend in your elbows to reduce tension in your shoulders.
Incline Barbell Bench Press
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The incline barbell bench press is between a standard barbell bench press and a military press. As the name implies, you’ll bench press a barbell at an incline. The heavy load of the barbell at an incline will strengthen your upper pectoralis major (largest chest muscle). Also, the incline will be more taxing for your shoulders.
Benefits of the Incline Barbell Bench Press
It will target more of your upper pecs compared to the flat bench.
You’ll engage your shoulder muscles.
How to Do the Incline Barbell Bench Press
The barbell incline bench press is performed the same way as the flat bench press, except at an incline. First, find a barbell rack with a bench set at a 45-degree angle. Next, unload the weight, bring the barbell down in a controlled manner to your upper chest and then push the load up.
Incline Dumbbell Bench Press
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The incline dumbbell bench press is performed just as the barbell incline bench press is done, except you’ll replace the barbell with dumbbells. Dumbbells will allow you to correct any muscular imbalances and challenge your stability muscles and core more. Again, as with the incline barbell bench press, this exercise activates your upper chest muscles.
Benefits of the Incline Dumbbell Bench Press
The incline dumbbell bench press targets your upper chest muscles.
The dumbbells with increase core activation and activate your stability muscles.
How to Do the Incline Dumbbell Bench Press
Fix a flat bench to a 45-degree angle and grab two dumbbells (one in each hand). Lie supine on a bench and raise the dumbbells above your upper chest. Next, lower them down below your clavicle until the dumbbells are just above your chest on the outside. Then, press the dumbbells up toward the center of your chest.
Dumbbell Fly
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The dumbbell fly is an accessory chest exercise that increases your chest definition, core strength, and muscular balance. It’s a chest opener movement, so it may reduce back pain and improve your thoracic range of motion. Also, it will activate your biceps (2).
Benefits of the Dumbbell Fly
It opens up your chest to reduce back pain and increase your range of motion.
This exercise adds size to your chest.
How to Do the Dumbbell Fly
Find a flat bench and sit on it while holding a dumbbell in each hand. Then lie down supine and extend your arms, almost parallel to the ground. Engage your chest muscles to bring the dumbbells above the center of your chest in an arc motion. Maintain a slight bend in your elbows.
Dumbbell Bench Press
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The dumbbell bench press is the barbell flat bench press with dumbbells instead of a barbell. So like the barbell bench press, this compound exercise targets your chest, shoulders, and triceps. However, dumbbells will activate your stabilizers and core more and require more balance and coordination. Moreover, this 2021 study found that it can produce similar strength gains compared to the barbell bench press (3).
Benefits of the Dumbbell Bench Press
This movement will build mass in your chest, triceps, and shoulders.
It activates your core and stabilizers.
This exercise improves your proprioception.
How to Do the Dumbbell Bench Press
The weight will be heavier with a dumbbell bench press than with dumbbell flyers, so once you sit down on a bench with the dumbbells held in each hand. Place them perpendicularly on your thighs, then kick back one leg at a time while falling back to lay flat on the bench. Next, bring the dumbbells to your side without flaring your elbows. Lastly, press the weight up.
Cable Crossover
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The cable crossover is an exercise that squeezes your chest muscles together. Since it’s done on cables, it keeps tension on your pecs throughout the movement. Plus, it increases your range of motion. And the motion will hit your lower pecs more.
Benefits of the Cable Crossover
The cable crossover targets your lower pecs more than other chest exercises.
It will keep the tension equal through the full range of motion.
You’ll experience a greater range of motion.
How to Do the Cable Crossover
Fix two cable pulleys at the top. Grab the pulley on either side and keep your arms straight, with a slight bend in your elbows. Then, in a downward arc motion, bring the weight down until your hands meet in the middle and you feel your chest squeeze together.
About the Chest Muscle
The chest (pectoralis) muscle comprises four muscles: pectoralis major, pectoralis minor, serratus anterior, and subclavius. The pectoralis major is the dominant fan-shaped muscle of your chest that stretches from your armpit to your collarbone and connects with your sternum. It’s responsible for moving your shoulder joint and attaching your arms to your body.
Specific movements will target different parts of your chest muscles more than others. For example, the barbell bench press will target your mid-chest the most, the barbell decline bench press will hit your lower chest the most, and the barbell incline bench press emphasizes your upper chest. In addition, a barbell will let you load your chest with more weight, and dumbbells will fix lagging chest muscles and activate your core and stabilizers more.
How to Progress Your Chest
It depends on your fitness level and goal when looking for ways to progress your pecs muscles. A beginner should start slow and keep the volume and intensity low. Advanced lifters can increase the volume and intensity as they continue a chest workout program. In general, it’s essential to increase the weight, volume, or reps to keep your chest growing and getting stronger.
Training Volume and Frequency
Beginners: Beginners can start targeting their chest muscles once a week and performing 4-5 exercises and 2-3 exercises each set.
Intermediate: Intermediate lifters can train their chest up to twice a week, except they should only perform 3-4 exercises and 2-3 sets each chest workout.
Advanced: Advanced lifters can train their chest muscles multiple times a week or have one or two big chest days, e.g., performing four sets of 3 different exercises twice a week. However, it’s still crucial for advanced lifters to be cautious of their recovery since resting is imperative for muscle growth.
Whether you’re doing a full-body workout or a split routine will determine how many chest exercises you do in a day. For example, a beginner may have three separate full-body workouts spread out throughout the week and only perform one chest exercise per workout. In contrast, an advanced lifter may have a particular chest day and perform 4-5 sets of 5-6 movements.
Rules to Follow
Protect Your Shoulders
When performing chest workouts, it’s essential to pay extra caution to protect your shoulders. That’s because your shoulders are involved in pushing/chest movements. Also, your shoulders are one of the most mobile joints in your body. And the more mobile your joints are, the more likely you are to get injured.
Warm-Up
A proper warm-up will increase the weight you’ll be able to lift on your chest exercises and protect your chest, triceps, and shoulders from getting injured. Start with light cardio for five minutes on a cardio machine of choice, e.g., elliptical, treadmill, etc. Then, perform 2-3 warm-up sets of the first exercise of your chest workout with a lighter weight.
Keep Your Elbows From Flaring Out
Flaring out your elbows during chest movements will increase your risk of injuring your shoulders. Therefore, when performing chest presses, such as barbell bench press and dumbbell bench press, keep your elbows in and don’t let them flare too far out. Keep in mind that the more inward they are, the more the exercise targets your triceps and the less it’s targeting your chest.
References
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Heinecke, Marc L.1; Mauldin, Matthew L.2; Hunter, Monica L.3; Mann, J. Bryan4; Mayhew, Jerry L.3 Relationship of Barbell and Dumbbell Repetitions With One Repetition Maximum Bench Press in College Football Players, Journal of Strength and Conditioning Research: February 2021 – Volume 35 – Issue – p S66-S71 doi:10.1519/JSC.0000000000003539
“Entering The Pro Ranks:” Andrew Jacked Shares Massive Chest And Triceps Workout, Plans To Compete At Texas Pro
Andrew Jacked is ready to take the competition level up a notch as a professional.
Andrew Jacked is one of the up-and-coming talents in Men’s Open bodybuilding. He plans to compete in the coming weeks at the professional level and recently discussed these plans in a recent video. This came before hitting a high-volume chest and tricep workout.
Jacked caught eyes very early in his career because of his exceptional build and conditioning. He is extremely shredded with a small waist and great symmetry. Jacked has the chance to be a threat at the next level and this is what we will see moving forward. In his career, Jacked has picked up victories at the EBBF Ajman Bodybuilding and Physique Competition and Elite Pro League.
With the help of Flex Wheeler, Jacked was able to win the overall Arnold Classic Amateur title in March. He has been training with the legendary bodybuilder in recent months. Now, Jacked shared his plans for the rest of 2022.
“Flex is my prep coach I’m working with. I told him ‘hey man whoever you bring onboard, I’ll work with. I’ll work with the person because I trust you.’ So, he brought on George (Farah) to the team and yeah, we spoke and started to work out together with my nutritionist. He’s very good and they make it a perfect combo,” Andrew Jacked explained.
Andrew Jacked Discusses Competitions Before Workout
Andrew Jacked did not reveal the exact number of sets and reps from this workout. He showed different angles performing each exercise with some words on how to get the best results. Below, you can find the full order in which he performed this chest and tricep workout.
Andrew Jacked took down this workout at the Dragon’s Lair Gym in Las Vegas. Before hitting the weights, he revealed his competition plans. It was known that he will compete at the Arnold Sports UK show but Jacked also shared that he plans to compete next month in Texas.
“I’m here again prepping for my pro debut. I’m four weeks out. We’ll see what happens, you all know if you do the math, you know what show I’m doing four weeks out. I’m doing the Texas Pro.”
With the help of Flex Wheeler and George Farah, Jacked is getting to his best level. He is putting together a championship physique that can play well in his upcoming shows. Jacked has shown different feats of strength, including massive deadlifts for reps, that are being used to build his physique.
Both Farah and Wheeler are helping Andrew Jacked understand training in the gym while putting together an effective diet. This is an area that Jacked has struggled with but if he can put it together, it is a scary thought for competitors.
“George is also trying to understand how my body works and stuff because my stomach is so sensitive and so small. I can only eat four meals. He has to break down my meals in six places, and when you put it together, it would be like three whole meals and one snack meal. It has to be broken down. Slowly, we are working on that. I’m very allergic to so many things, so we’re working on that also.”
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Derek Lunsford Turns Rest Day Into “Massive Arm Pump” In Recent Training Session
Derek Lunsford decided to get some late work in with a huge arm day.
Derek Lunsford continues to prepare for the 2022 Olympia. The question is, will it be 212 or Men’s Open? Lunsford took to YouTube to show off his latest arm pump focused on adding size.
The reigning 212 Olympia champion was able to get to the top of the division in 2021. This year, he has put on incredible size and there are concerns about him getting down to make weight for 212. Lunsford put this idea in everyone’s minds during his guest posing appearance at the 2022 Pittsburgh Pro. He was able to stand toe-to-toe with some of the mass monsters in Men’s Open.
Recently, Olympia President Dan Solomon commented on Lunsford’s status. While there has not been any decisions made, Solomon expressed concerns in Lunsford making weight for 212 and he might need a special invitation to compete in Men’s Open. This is a jump that could be made in the future but it might come sooner than expected.
Below, you can find a breakdown of Derek Lunsford’s full arm day.
Derek Lunsford Full Arm Day Workout
Single-Arm Machine Bicep Curl – 3 sets
EZ Bar Prone Incline Curl – 3 sets
Standing Single-Arm Dumbbell Curl – 3 sets
Dual High Cable Bicep Curl – 3 sets
Standing Overhead Cable Triceps Extension – 2 sets
Cable Triceps Pushdown – 3 sets, 2 overhand and 1 underhand
Triceps Extension Machine – 3 sets
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Single-Arm Machine Bicep Curl
The long exercise begins with single-arm machine bicep curls. This was a way for Lunsford to get the biceps warmed up. He admitted to experiencing some fatigue but this is the kind of exercise to get the blood pumping.
READ MORE: Derek Lunsford Shares Back Workout That Will Make You “Respect The Weight”
EZ Bar Prone Incline Curl
Lunsford continued with another bicep exercise that isolates both heads of the bicep. This is one of Lunsford’s favorite bicep exercises because of the control that you must have while performing it.
“Love this exercise for biceps. It’s probably the best to isolate the biceps specifically, that way you’re not like swinging it up. You have to really control it up with your biceps and it really helps to target and develop that peak. When you’re here, it develops this kind of area here.”
Standing Single-Arm Dumbbell Curl
One of the final bicep exercises of the set includes different variations of dumbbell curls. Lunsford begins by hitting standard bicep curls but then mixes it up into hammer curls. He decides to include the forearms and hit biceps in multiple ways during this exercise.
RELATED: Jay Cutler Believes Derek Lunsford Can Thrive In Men’s Open: ‘He’s Very Young Enough Where I Think He’s Very Dangerous’
Dual High Cable Bicep Curl
The final bicep exercise is one that Derek Lunsford does not hit often. The dual high cable bicep curl allows Lunsford to hit biceps using a different angle.
“I have the cables in front of me a little bit, so I step back slightly so my hands and my elbows are in front of me and I really turn my wrist as much as I can to where I’m almost bringing my hand behind my head. Not really towards my face or in front of me, but behind my head.”
Standing Overhead Cable Triceps Extension
The tricep portion of the workout begins with standing overhead cable tricep extensions. This is a workout performed by many to warmup the triceps and give them the necessary pump moving forward.
Cable Triceps Pushdown
From standing overhead cables to cable tricep pushdowns. This is where lifters will experience a great stretch in the tricep, which allows growth because of the blood flow. Lunsford did not reveal the exact number of reps throughout this workout but he did say that he performed two sets of 12 and one set of 20 here.
“These really stretch out my triceps but also got some blood in there. Obviously, my biceps are already pumped so I got some blood in the arm but I’m kind of moving it to the triceps and now that I move on to this pushdown, it feels incredible.”
Triceps Extension Machine
The final exercise of the day is the tricep extension machine. Derek Lunsford hit a movement that he does not normally do during arm day. With that being said, Lunsford wants to incorporate this movement more moving forward.
By the look of Lunsford, he has put n incredible mass and continues to train at a high level. It will be interesting to see where he ends up come the fall and into the later part of the year.
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Mike O’Hearn Shares Two New Tricep Exercises To Use During Training Session With Aleksey Mokshyn
Mike O’Hearn showed off two creative tricep workouts to add into the mix.
Mike O’Hearn has been a fitness guru for quite some time. Over time, he has sculpted a physique that has found success as a bodybuilder, model, and actor. Now, O’Hearn continues to work hard in the gym and share some of his knowledge with the next generation.
O’Hearn was joined by bodybuilder Aleksey Mokshyn for a tricep exercise that added some new variations. He told the Ukrainian bodybuilder that it is important to enter the gym with a purpose and understand your goals before the workout begins.
This mindset, along with different workouts and discussions about fitness and bodybuilding, can be heard on The Mike O’Hearn Show, which has been brought to you by Generation Iron and BarBend.
Mike O’Hearn’s Tricep Variations
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Crossover Single-Arm Tricep Extensions
The first of two workouts for Mike O’Hearn and Aleksey Mokshyn begins on the cable machine. The starting position is often seen when training delts but this time, O’Hearn throws in a bit of a wrinkle.
READ MORE: Jay Cutler On Mike O’Hearn And The Rock Not Discussing Natural Status
The two can be seen standing straight up with their elbows bent at a 45-degree angle. From here, the arms are straightened out to work the tricep. O’Hearn explains how it is important to perform this exercise while standing straight up as opposed to bent over.
“You’re going to find pressure on the racks itself. Then you find out that spot there where the balance is. Your body is balanced. It’s not forcing. For me, I like that. I never liked doing cable crossovers where you’re so leaned in that your body is holding it.
It’s not an intense exercise, a very simpleexercisn. It’s a good warmup, a good opener, a good mind-to-muscle connection to start the workout.”
Skull Crushers/Push-Up Superset
The final exercise of the workout is a superset to hit all areas of the tricep. It begins with a variation of a skull crusher performed on the Smith machine. O’Hearn uses just his bodyweight when performing this exercise lowering his body under the bar and driving it up. From there, the duo goes right into incline push-ups, which are also performed on the Smith machine.
READ MORE: Build Sleeve-Ripping Triceps With This Crazy Arm Workout
“He is demanding how much his body works throughout the workout. Not the other way around.”
Mike O’Hearn remains extremely shredded at 53 years old and it is because of workouts like this one. He has remained an active voice in fitness because of his overall knowledge and passion. From here, continue to follow O’Hearn’s tips and tricks on how to get a better pump in the gym.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Hemsworth Shares Fast-Paced, Muscle Building Chest Workout
Chris Hemsworth continues to build muscle with intense workouts!
Chris Hemsworth has shown an incredible interest in fitness and this has led to him being one of the most shredded actors in Hollywood. It has also led to creating an app called CentrFit, where users can get different workouts to try. Recently, Hemsworth used his Instagram account to share a muscle-building chest workout.
The 38-year-old actor is known for his roles in Thor and The Avengers. Recently, he has been training for Extraction, along with some other projects. During the pandemic, Hemsworth and his team came up with the idea to begin CentrFit to show off some home workouts to use while the gyms were closed.
Hemsworth has continued to show off different exercises, such as agility and explosive strength. On his Instagram account for 55.1 million to see, Hemsworth has started to put his body through yoga and boxing workouts. This time, he kept it going with chest.
Chris Hemsworth Chest Workout
“I don’t care where you are, whether you’re at home, on a bus, on a train, or on a plane, I want to hear you yelling! So move it, get involved!” Chris Hemsworth shared.
Chris Hemsworth shared a clip showing off all exercises, along with sets and reps to perform. An energetic Hemsworth began by calling all viewers to give full effort over the course of the workout. He recommended resting for 60 seconds between each set.
Hemsworth was going through a rigorous training regimen and diet last year preparing for one of his Thor projects. Coach Luke Zocchi shared that Hemsworth was consuming up to 10 meals per day trying to build the necessary size for the big screen. It seemed to work as Hemsworth has been able to keep his shredded physique.
It is clear that Chris Hemsworth is going to continue to focus on fitness and share different workouts. There are many actors that can be trusted in giving out workouts because of their build and Hemsworth is near the top of the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Ab Exercises You’re Not Doing
The Most Underrated Ab Exercises You Should Be Doing
Abs are the unsexiest thing ever, said no one ever. Go around and ask people around you if they want abs. Most people will answer in a yes if they’re being honest. Over the years, a ripped set of abs has become the symbol of fitness.
Abs are one of the most desired muscles, and yet only a few people have the classic dashboard abs. Adding a few ab exercises to your arsenal can take your abdominal gains to the next level.
Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. The reverse crunches work the lower abs and can help you shed the lower belly fat and tone up the muscles. Lie down on an exercise mat with your torso facing the roof.
Place your hands under your hips and place your feet flat on the floor by bending your legs at the knees. Breathe in, lift your legs off the floor and bring your knees to your chest. Return to the starting position while exhaling and contracting your abdomen.
Landmine Twists
The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish gill-like muscles on the side of your abs. A set of abs can’t be deemed complete without a pair of chiseled obliques.
Place one end of a barbell in a corner so that it doesn’t move as you perform the exercise. Grab the other end with both your hands and hold it in front of your chest. While keeping your elbows locked in a position, twist your torso to your right side without turning your lower body. Return to the starting position and repeat on your left side.
Ab Wheel
Ab wheel is one of the most insane ab exercises and will set your abdomen on fire. The key to having a six pack is to have a strong core and the ab wheel can help you achieve a rock-solid midriff.
Get in position by kneeling down on the floor and holding the ab wheel with both your hands. Bend over and place the wheel on the floor so your arms are perpendicular to the floor. While keeping your core tight, roll the wheel forward until your arms and torso are fully stretched out. Return to the starting position and repeat for the recommended reps.
Decline Bench Crunches
Most people treat their ab training like accessory work and thrown in a few sets of crunches at the end of their workouts. If you want a shredded abdomen, you’ll have to prioritize ab training and add new exercises to your arsenal.
Decline bench crunches can prove brutal for your upper abs and can help unwrap the abs from underneath the fat. Sit on a decline bench, take a deep breath and go down until your back touches the bench. Return to the starting position while breathing out and repeat for the recommended reps.
TRX Knee Tucks
If you haven’t tried the TRX knee tucks, you are leaving a lot of ab gains on the table. The TRX helps in improving core stability, strength, and conditioning. We should also acknowledge the fact using the TRX looks completely badass.
Get into a planking position on the floor and place your feet inside the TRX loops. Get the help of a spotter if you’re a beginner. Your body should be in a straight line at the starting position. While keeping your core tight, bring your knees to your chest. Return to the starting position while breathing out and contracting your abs.
Header image courtesy of Envato Elements
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Bumstead Shares Huge Shoulder Workout Followed By ‘Anabolic’ Post-Gym Meal
Chris Bumstead continues his Olympia prep this offseason.
Chris Bumstead is not only the top competitor in Classic Physique, he is quickly turning into one of the most popular figures in bodybuilding. The reigning three-time Olympia champ is preparing to win title No. 4 in December and shared a massive shoulder workout during his preparation.
Bumstead has built a physique with incredible size, symmetry, and conditioning over the years. He has fine-tuned his prep and is at the top of his game over the course of the summer. As we enter July, Bumstead continues to put on some size and shares his workouts on his YouTube page.
Below, you can find Chris Bumstead’s full shoulder workout followed by a post-workout meal he has been using after these brutal gym sessions.
Chris Bumstead “Big, Fat” Shoulders Workout
Seated Dumbbell Shoulder Press
Band Shoulder Internal Rotation
Shoulder Press Machine
Seated Dumbbell Lateral Raise
Machine Reverse Fly
Standing Lateral Raise Machine
“I’m trying to figure out what my goals will be for this year. I mean strength-wise, not for competing. I feel like I got to be able to shoulder press 140-pounds, so 10-12 weeks out, 140. I have to wait to go heavier.”
Chris Bumstead has been trying to figure out what his goals are in the gym. This is where workouts like this come in handy during preparation.
The workout begins with seated dumbbell shoulder presses followed by band shoulder internal rotations. This was used as a bit of a workout to loosen up his muscles in the shoulder.
READ MORE: Chris Bumstead Discusses Recent Cycle, Health In Bodybuilding: ‘Very Low Dose On My Supplements That I’ve Been Using’
Bumstead continued with the shoulder press machine and performed three sets of 8-10 reps. This came after a warmup set. Bumstead did not disclose the amount of sets and reps for the entire workout but some can be judged by what is shown in the video. Following this exercise, Bumstead explains how he might have to log his weight in the gym.
“I can never remember the weights I’m doing now. I’ve never done that in the past but I think this year I have to stop being a little bi**h and try and actually get strong.”
The workout ended with machine reverse flys and standing lateral raises. This is how Bumstead fries his delts toward the end of the workout. Following his time in the gym, Bumstead shows his viewers the latest post-workout meal he has been making.
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Chris Bumstead “Anabolic” Meal
The post-workout meal usually consists of high protein in the form of a shake. Chris Bumstead shared the recipe that switches it up a bit. He takes Raw Nutrition protein and combines it with cocoa-flavored brown rice crisps. This meal consists of 110 calories and 23 grams of carbs.
“I used to do this with cookies and cream and using cocoa flavored brown rice crisps but I’ve been using these ones because they have less sugar.”
The liquid Bumstead uses is cold or frozen milk because it gives it a better taste. He believes that it is not worth it any other way.
“You should just throw that in the garbage if you have warm cereal milk. Cold cereal milk is the way to go. Frozen cereal milk is even better.”
Chris Bumstead is preparing to win his fourth consecutive Olympia title and is doing it with massive workouts and diets like this.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The 9 Best Biceps Exercises for Bulging Biceps
These are the best 9 biceps exercises that will burst your arms through your sleeves.
What muscle comes to mind when you think of guys flexing their muscles? If biceps was your answer, then you guessed correct! Big and burly arms are signs of masculinity, and many men love to flaunt these muscles.
Building bigger biceps is pretty simple–you curl and lift more weight than last time. However, specific biceps workouts get the job done better than others. In this article, we’ll dive into the best nine biceps exercises you should be doing if you want to curl two girls on either side of your arms.
Best Biceps Exercises
Barbell Curl
Hammer Curl
EZ Bar Preacher Curl
Dumbbell Preacher Hammer Curl
Incline Hammer Curl
Incline Dumbbell Curl
Alternate Hammer Curl
Dumbbell Bicep Curl
Cable Curl
Barbell Curl
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The barbell curl is arguably at the top of the best biceps exercises. It grows big and strong biceps because you’ll perform this movement on a barbell, allowing you to lift some serious weight. Dumbbell movements are unilateral (single-limb) exercises, so you’ll be able to use heavier weights on barbell curl compared to other curl variations since it’s a bilateral (multi-joint) exercise.
Benefits of the Barbell Curl
You’ll build strong biceps since the barbell enables you to use more weight than dumbbells.
It’s a bilateral movement that engages both sides of your body, allowing you to use a more significant load.
How to Do the Barbell Curl
Load a barbell with weight and grab it with a supinated (underhand) grip shoulder-width apart. Stand upright with your shoulders retracted and curl the barbell up. Keep your elbows tight to your body to ensure you’re engaging your biceps to lift the weight, not momentum.
Hammer Curl
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The hammer curl made the list of the best biceps exercises since it’s done in a neutral grip (palms facing each other). Generally, neutral grip curls will let you use heavier dumbbells. Also, a neutral grip places less strain on your wrists. This grip targets the biceps brachialis and brachioradialis (forearm muscles), so you’ll also develop thicker forearms.
Benefits of the Hammer Curl
The hammer curl is healthier for your writs.
Compared to other dumbbell curl variations, you’ll be able to lift heavier weights.
You’ll target both your inner biceps and forearms for overall more muscular arms.
How to Do the Hammer Curl
Grab dumbbells with a neutral grip. Curl the dumbbells to your biceps without swinging your arms or leaning forward. Also, ensure your torso is upright, and your shoulders aren’t rounded.
EZ Bar Preacher Curl
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The EZ bar preacher curl gives you a greater range of motion (ROM) when targeting your biceps, earning it a spot on the best biceps exercises list. Putting an exercise through more ROM will increase you’re muscle’s time under tension (TUT), meaning your biceps will be under a load for longer–therefore, you’ll build more muscle. In addition, using an EZ bar will protect your wrists.
Benefits of the EZ Bar Preacher Curl
You’ll put your biceps under resistance for extended periods to help biceps muscle growth.
The angle of the preacher curl targets different parts of your biceps.
The EZ bar puts less pressure on your wrists than a straight barbell.
How to Do the EZ Bar Preacher Curl
Sit on a preacher curl bench and rest your triceps on the padding. Grasp the EZ bar on the inner angled part. Curl the barbell up without letting your arms move from the pad or your butt lift off the seat.
Dumbbell Preacher Hammer Curl
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The dumbbell preacher hammer curl is similar to the EZ bar preacher curl, except it’s with dumbbells, of course. Using dumbbells will isolate each muscle more for a better mind-to-muscle connection to help your lagging biceps grow. Moreover, the dumbbell preacher hammer curl is done in a neutral grip, so you’ll be able to use heavier dumbbells, protect your wrists, and engage your forearms.
Benefits of the Dumbbell Preacher Hammer Curl
You’ll be able to focus on one side of your biceps to get both sides to equal strength.
You can use heavier dumbbells.
This exercise protects your wrists.
How to Do the Dumbbell Preacher Hammer Curl
Sit on a preacher curl bench and rest your triceps on the pads. Then grab dumbbells in a neutral position and lift them.
Incline Hammer Curl
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The incline hammer curl is done on a bench at an incline with dumbbells in a neutral grip. This incline increases the workload on your biceps since you’ll have to curl the dumbbells through a great range of motion. A neutral grip will let you do this with less wrist strain and engage more of your forearms and the long head of your biceps. Moreover, the incline makes it harder to use momentum, which would take the focus off your biceps.
Benefits of the Incline Hammer Curl
A greater range of motion happens during a bicep curl.
It prevents you from using momentum and cheating on the lift.
You’ll build thicker forearms.
How to Do the Incline Hammer Curl
Put a bench on an incline at about a 60-degree angle. Let your arms hang while holding the dumbbell with your palms facing each other. Keep your shoulders stable and curl the dumbbells up.
Incline Dumbbell Curl
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The incline dumbbell curl provides similar benefits to the incline hammer curl; however, it won’t engage your forearms as much, but it will target more of the shorter head of your biceps while giving you a greater range of motion than a dumbbell curl without an incline.
Benefits of the Incline Dumbbell Curl
It will target more of the shorter head of your biceps.
You’ll get an extended range of motion.
How to Do the Incline Dumbbell Curl
You’ll place a bench at about a 60-degree angle and sit with your arms extending at your side and grasping dumbbells in an underhand grip. Curl the dumbbells up without leaning too far over to one side of your body.
Alternate Hammer Curl
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The alternate hammer curl is an alternating dumbbell curl in a neutral grip that can be done in a seated or standing position. It won’t give you the same range of motion performing curls at an incline will, but it will allow you to use heavier weights to build more muscular biceps and forearms. Also, you’ll fix muscular imbalances since you’re alternating one biceps curl at a time.
Benefits of the Alternate Hammer Curl
Better mind-to-muscle connection to grow the lagging biceps.
This exercise will allow you to use heavier weights than incline or supinated grip curls.
How to Do the Alternate Hammer Curl
Stand upright with your shoulders back, then curl the dumbbells up with a neutral grip while keeping your elbows tight by your side and without moving your shoulders. Alternate each side one rep at a time.
Dumbbell Bicep Curl
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The dumbbell bicep curl is similar to the alternate hammer curl, except it’s done with a supinated grip. As a result, it won’t engage your forearms as much as the alternate hammer curl or allow you to use as much weight, but it will target the short head of your biceps more.
Benefits of the Dumbbell Bicep Curl
The dumbbell bicep curl activates more of the short head of your biceps muscle.
You’ll isolate each side of your biceps.
How to Do the Dumbbell Bicep Curl
Stand or sit upright without protracting your shoulders. Standing will engage more of your core while sitting will target your biceps more. Next, curl each dumbbell. If you start in a neutral grip and rotate your grip to a supinated grip during the curl, you’ll activate more muscle fibers.
Cable Curl
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The cable curl is performed on the cable pulley machine, of course. You can do these with the rope or straight bar extension, depending on your goal. Use the rope if your goal is to engage more of your forearms, grip strength, and long head. Conversely, the barbell will target the long head of your biceps more. The cable machine will keep the tension the same throughout the movement, whereas a dumbbell curl and barbell curl has sticking points–more challenging parts of the curl.
Benefits of the Cable Curl
There are no sticking points.
You have a variety of cable attachments to choose from to engage different muscles of your biceps and arms.
How to Do the Cable Curl
Attach a straight bar to a cable pulley machine with the curling apparatus fixed at the bottom. Grasp the bar with a shoulder-width grip and curl the bar without swaying your body or moving your arms.
About the Biceps Muscle
The biceps are made up of two muscles on the arm. Hence, its Latin name, brachii–of the arm muscle. They’re attached to your elbow and shoulder joints and function to flex your elbow and rotate your wrist. Your biceps make up a portion of the size of your arms, and you work them during pulling movements, such as barbell-bent over row and pull-ups.
Your biceps are made up of a short head and a long head. The movements you perform will determine which head you engage more. For example, you target your long head more during a hammer curl since it’s a neutral grip and focus more on your short head during a barbell curl, using a supinated grip (1).
How to Train Your Biceps
You already train your biceps as a secondary muscle group during pulling movements, but you’ll want to isolate your biceps to get them to grow. Having a separate arm day with 4-5 exercises with 2-3 sets is a surefire way to ignite muscle growth.
Sets and Reps
For More Muscle
We recommend that you perform four sets of eight to 12 reps with moderate weight to build more muscle.
For More Endurance
If muscular endurance is your goal, keep the weight light and do more sets. For example, perform five sets of 12 to 15 reps.
For More Strength
The weight must be heavy if you’re training for more muscular biceps. Therefore, use a heavy weight in the six to eight range for three sets.
Training Volume and Frequency
As long as you don’t overtrain, the more volume–sets, exercises, and reps– you do, the more your biceps will grow. Consequently, we recommend you aim to get 10 to 12 sets in a week for your biceps for maximum muscle growth. Moreover, we recommend that you do this spread out throughout the week or have a separate arm day to keep your workout performance high and to prevent overtraining.
This study found that a training frequency of two times per week maximizes muscle growth (2).
Rules to Follow
1. Don’t Use Momentum
Using momentum to lift the dumbbell or barbell will take tension off your biceps and increase your chances of injury.
2. Keep Your Elbows Tight
If you swing your arms, you’ll also take the workload off your biceps. Therefore, you should keep your elbows tucked in by your side, so you only use your biceps to curl the dumbbell, barbell, or cable.
3. Watch Your Wrists
Specific biceps movements can cause more wrist pain than others. For example, supinated gripped exercises like barbell curl can place more strain on your wrist than dumbbell hammer curl. So it’s best to use a lighter weight and do more reps on a movement if you feel wrist pain or switch to an alternative biceps variation.
4. Make Sure You Warm-Up
Prior to starting your biceps workout, it’s important you warm up to prevent injury. Also, a light warm-up will allow you to use heavier weights and build bigger, stronger biceps. Perform two warm-up sets before your “real” set. For the first set use a weight that’s 50% of what you’d use on your first set and perform 10 reps (each arm). For the second set use weight that’s 70% of your starting weight and complete 6-8 reps (each arm).
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References
Jarrett, C. D., Weir, D. M., Stuffmann, E. S., Jain, S., Miller, M. C., & Schmidt, C. C. (2012). Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon. Journal of shoulder and elbow surgery, 21(7), 942–948. https://doi.org/10.1016/j.jse.2011.04.030
2. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8