This Msclelibrarytv video shows you a great exercise for building Bicep mass and Bicep inner thickness.
Read the full transcript »
The Incline Bicep Curl MuscleLibraryTV.com Presents Insider’s Guide to DB Incline Bicep Curls Hey there guys Brian here ones again for Muscle Library TV.com. Just get ready to head to the gym to show you a great movement for building bicep mass and bicep inter thickness. Now what’s unique about those bicep exercise is you’re going to start the bicep in a stretch position back behind the torso. Now one great thing about starting a movement in a stretch position is that it means a distinct pull in from the bicep muscle. Those elongation triggers more fiber equipment in anabolic reactions in the target muscle so if you’re not used to get biceps go easy on this incline bicep curl that you did and be ready for some muscle soreness and some and days the bottle so let’s head out to the gym and get down to work. Alright there guys so we want to start by sitting back on the inclined bench that is positioned at approximately a 45 to 6 of your angle and insure your shoulder blades are at full contact with the bench. Start the movement by letting your arms hang straight down to before but maintain a slight bend in the elbows at the start position. Now we’re going to curl to wait up all came specific attention to our elbow and shoulder positioning. You can see that are elbows remain pointed down towards the floor throughout the entire movement. They remain relatively stationary as they curl the way up. To help keep them in a locked position I kind of picture a metal rod extending through my torso to making both elbows together. In addition you want to keep your shoulders down and back at all times. To insure you’re hitting a nice contraction in the biceps pause momentarily at the top and focus on really squeezing the biceps. Keeping your wrist supinated or base up or curling the dumb bells is the key to deep stimulation of the biceps. So one trick of the trade guys help you achieve a keep contraction more effectively and so both of your wrist at the very top of the movement during that momentary pause. The reason for this first rotation is because the bicep muscle not only lifts and curls the arm but also is involving wrist rotation. In fact if you have your elbow then get a 90 degree angle the simple task of taking a screw into the wall is basically going to cause your biceps to contract. Here’s is a shot of what rotating your wrist or mimicking the motion of tightening a screw into the wall really does on your bicep. Now you can see that the outward turning action of the wrist so that your palm stays up and contracts the biceps muscle. This simple wrist rotation will help you to generate deep muscle stimulation to the biceps. So at the very top of the momentum, supinate will rotate your wrist so that the inside of the dumb bell is higher than the outside of the dumbbell and that your palm is facing up. Now what I try to picture is that I have a bottle in my hands and then I’m trying to pour the liquid out at the very top of the movement. Now this one is sure that you’re getting a peak contraction and really to help solidify the all important mind muscle connection. You need to focus on filling your biceps doing the work and not just raising the weight. So let’s address a common mistake with wrist positioning that we also see in the gym. Now we want to recognize that this mistake won’t kill your bicep development but essentially directs stress related from your biceps and diverts it to the forearms. Now remember our goal with this movement is to isolate the biceps as much as possible and make them do all the work. So you can help us minimize form involvement in this moment we’re gong to place the wrist that negative wrist position per se like this. Now the opposite or kind of positive wrist position would look like this. See the difference this is the good position and the bad position back to the good and the bad. I’m sure you get the picture right now. Another little variation you can introduce i
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.