Body part
Biceps
Instructions
- Lie face up on a flat bench with your head and shoulders supported.
- Extend your arms straight out in front of you, holding the cable attachments with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Only your forearms should move.
- Continue lifting until your biceps are fully contracted and the weights are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the weights back to the starting position, keeping your upper arms stationary and your elbows slightly bent.
- Repeat for the recommended amount of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise to target your biceps effectively.
- Engage your core muscles and keep your back flat on the bench to prevent excessive swinging or cheating.
- Start with a weight that challenges you, but allows you to complete each repetition with control and good form.
- Control the movement both on the way up (concentric) and on the way down (eccentric) to maximize muscle activation.
- Avoid using excessive momentum or swinging the weights, as this can take away the focus from the biceps.
- Breathe consistently and avoid holding your breath during the exercise to maintain proper oxygenation.
- Use a full range of motion by fully extending your arms at the bottom and contracting your biceps at the top.
- Don’t rush through the exercise; focus on the mind-muscle connection to maximize the benefits.
- Gradually increase the weight over time to continuously challenge your muscles and promote strength gains.
- Include a variety of bicep exercises in your routine to provide sufficient stimulus for growth and avoid plateaus.
