Heres one of my favorite bicep moves. This one really isolates those biceps. Do it right and youll feel the burn all the way to the bone!! On a dual pulley machine like this Freemotion, set the pulleys all the way to the bottom and about shoulder width apart. Youll want to start light on this one until you perfect the form. Facing away from the machine grab the handles and take a couple of steps forward. Then stagger your feet for balance and leverage and lean forward while keeping your chest up. Now let your arms reach behind you and push your elbows up about as far your flexibility allows you. From this position the only thing that should move in this lift are your forearms. Lock your upper arms in place and keep them there. As you curl the weight keep your elbows up and dont let them come forward. If you cant help it, drop to a lighter weight and try again. At the contraction of the movement think about being able to slide a broomstick across your back with your inner elbows above it. Control the negative as you return to a fully locked out position to work your complete range motion. I like to rotate my hands into a pronated position at the very bottom of the movement to get a slightly longer stretch on the bicep and to take some tension off my tendons when coming out of the locked out position. As soon as you clear that locked out position supinate your hands so that your palms are facing forward. Keep it under control and keep that form tight!! To learn more of my favorite workouts train with me at ithinkfit ! #ithinkfitfamily #rocksolidsociety #personaltrainer #exercise #ifbb #mensphysique #bodybuilding #armday #ff #gym #fit #fitness #fitfam #training #muscle #motivation #bodypower #ifbbpro #physique #armpump
Posted on: Sat, 05 Apr 2014 01:06:48 +0000
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