Hello everyone! A little Tuesday training tip for you guys. When training biceps you have to keep in mind there are two heads. The short head, located on the inside part of your bicep, is what gives your arm width when viewing it from the front. The long head, the more outer head of the bicep, is the peak when viewing it from the side.
Here I'm doing a dumbbell spider curl. This movement focuses more in the short head, adding that width to my biceps when viewing it from the front. Hang off the end of an inclined bench with your arms hanging straight down. Hold the dumbbells so the ends are touching. Curl straight up, hinging at your elbows, while keeping the dumbbells pressed together throughout the movement. Pause at the top of the contraction for a squeeze. If you can't pause at the top, the weight is too heavy. Drop to a lighter weight to ensure you get that squeeze at the top.
- Mike
Here I'm doing a dumbbell spider curl. This movement focuses more in the short head, adding that width to my biceps when viewing it from the front. Hang off the end of an inclined bench with your arms hanging straight down. Hold the dumbbells so the ends are touching. Curl straight up, hinging at your elbows, while keeping the dumbbells pressed together throughout the movement. Pause at the top of the contraction for a squeeze. If you can't pause at the top, the weight is too heavy. Drop to a lighter weight to ensure you get that squeeze at the top.
- Mike
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