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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.


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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

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