By VS Editor 1 0 on Build sleeve-bursting biceps with this Biceps routine!1 min read
Build Sleeve-bursting biceps! (all Natural)
Routine to focus on the outer (long-head) of the Biceps)
In this routine, we will be focusing more on the outer (long-head) of the biceps. This is the portion of the biceps that is most noticeable when your arms hang down to your sides and you’re wearing a t-shirt.
Barbell Curls (after warm-ups): 3 sets of 8
Cross-Body Dumbbell Curls: 3 sets of 8-12
Dumbbell Hammer Curls: 3 sets of 8-12
Barbell Burn-outs: 1 set of 15-20 (squeezing hard on each rep)
Explaining the Routine:
Barbell Curls are the bread and butter. This movement builds both heads of the biceps and overall size. I like to go just slighter wider than shoulder width. It’s a natural grip width where my arms naturally hang down to their sides. Use a weight that is somewhere between a controlled “cheat curl” and a “strict curl”.
Cross-Body Dumbbell Curls really target the outer head (long head) of the biceps. These should be performed with a moderate weight and rep tempo where you curl the dumbbell to your opposite pec (chest) muscle.
Hammer Curls really target the Brachialas, which help develop the overall thickness and visually “push” the biceps out to make them look bigger and fuller.
Light Barbell Curls for a burnout set really finishes off the biceps workout. Make sure to squeeze the top of each rep as hard as you can!
Tips to get the most out of the workout!
Focus on the Mind/Muscle Connection
Squeeze and Flex the Biceps between sets to really help engorge them with Blood
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