0

Your Cart is Empty

December 18, 2018 2 min read 5 Comments

Strong biceps are a foundation of sculpted, sexy arms. This two headed muscle is what flexes your arm at the elbow. It also helps control the rotation of your forearm, palm up. Because of the bicep's parallel running muscle fibers, which is quite unlike that pinnated fibers in most muscles  — the bicep has the unique ability to bulge your flex.

So, if you want to give spectators two premium tickets to your next gun show, keep reading.

Here are four of the best exercises for your biceps. Add one to your next sweat ‘sesh, or, for a killer bicep workout, perform them as a circuit, working for 50 seconds and resting for 10 seconds between sets. Complete 3-4 rounds in total.


4 of the Best Exercises for Biceps


Barbell Curls

Notes on technique:

Use your muscles to fuel this movement, not momentum.

Roll shoulders back & down, lifting your chest to set posture prior to movement.

Keep elbows locked to your sides; don’t allow them to bow out.


Pink Thing Curls

Notes on technique:

Don’t allow band to pull your arms down; resist it for results!

Use your muscles to fuel this movement, not momentum.

Roll shoulders back & down, lifting your chest to set posture prior to movement.

Keep elbows locked to your sides; don’t allow them to bow out.



Reverse Pull Ups

Notes on technique:

Keep legs closer to your body to make the movement easier and further away to challenge yourself.

Keep grip a little wider than shoulder-width apart.

Maintain a straight, flat back.


Pull Ups

Notes on technique:

Keep legs closer to your body to make the movement easier and further away to challenge yourself.

Keep grip a little wider than shoulder-width apart.

Maintain a straight, flat back.


Ready to give’r? So are we! Sign up for the12 Days of Giving event for your chance to win daily prizes and access to amazing deals on our best selling gear!


5 Responses

Julie Haas
Julie Haas

December 23, 2018

Iam really hoping for a giveaway I’ve been following you and watching I really need to loose weight best of luck to everyone. Keep up great work

Karen
Karen

December 21, 2018

I have been so impressed by the quality of the equipment. I purchase items along my fitness journey. No I am toning up and loving the individual area videos. Merry Christmas BodyRock !

lucinda gutierrez
lucinda gutierrez

December 21, 2018

I have been following you when you use to post long an awesome workouts!!! Probably soon after you started 🤗🤗😘😘😘you were and are my inspiration 😘Merry Christmas 🎄🎄💕💕🎉

Cara straccione
Cara straccione

December 19, 2018

I want everything!!! Lisa Marie you are my muse!

Moises espiritu
Moises espiritu

December 18, 2018

All i want xmass is new workout program

Leave a comment


Also in Insider News

The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)

September 24, 2020 4 min read

Are your six-pack dreams feeling more like a nightmare? Read our latest blog and learn why you’re not getting abs. The answers may surprise you!
Read More
Abs and Arms: Try This AMAZING Core Sculpting Exercise
Abs and Arms: Try This AMAZING Core Sculpting Exercise

September 21, 2020 1 min read

Want lean, strong and sexy abs and arms? Join BodyRock Trainer Jenny Lam for one of our favourite core sculpting exercises.
Read More
The 5 Best Exercises for Functional Movement
The 5 Best Exercises for Functional Movement

September 17, 2020 3 min read

Prevent injury and give your workouts purpose beyond the gym. BodyRock Trainer Michael Levine weighs in with the best exercises for functional movement. 
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.