Advanced Bicep Training 5 Alternative Bicep Exercises

 

Intense 5 Minute Kettlebell Bicep Workout

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5 Bicep Exercises for Advanced Gains #1 Seated Barbell Curl. There’s a good chance you’ve either heard of this one or have seen it done in the gym and #2 Reverse-Grip Chin-Up. Here is yet another non-traditional biceps builder that you may have seen or read about over #3 Single-Arm. How to do it: 1. Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. 2. Use your biceps to curl the dumbbells towards your shoulders.

Slowly return to starting position and repeat. 5 Unique Bicep Exercises 1. Spider Curls. Why: Spider curls are great because they require the bicep to work against gravity from a disadvantageous position.This helps isolate the bicep.

In summary, the advanced bicep routine should be used for when you’re focusing on maximum muscle definition, such as preparing the final few weeks before stepping on stage, or in the run up to a photo shoot, but it can also be put to use after spending 4-6 weeks on both the beginner and intermediate programs (just for 2-3 weeks at most), as a way to give the biceps a rest from the heavier. The following 5 biceps workout routines are provided as examples of how to build volume and intensity over time. Beginners start basic, with low volume and a focus on progression. More advanced lifters who have already built quite a bit of strength will utilize more sets, and techniques such as rest pause training and slow negatives to assist with advancing the muscle building process. Below are three benefits of the hammer curls that coaches and athletes can expect to gain when adding this bicep and forearm building exercises to training programs.

1. Increased Arm. Circuit-style training is popular, and for good reason — doing movements back-to-back with little rest between reps ups the intensity while delivering muscle-growth-inducing benefits. However, the problem with trying to piece a number of exercises into a circuit can be explained with a simple visual: Picture your gym at 5 p.m. In fact, there are loads of bicep exercises out there, more than enough to make all of your training sessions unique, and we’re going to show you the most effective ones. The 400-rep arm.

EXERCISE 7 Regular-Grip Barbell Curl. The classic. If you did only this movement in your biceps workout, you would still come out ahead.

Of course, you can play around with your grip width (as in Exercise 5), which may reduce the discomfort that some people experience with a barbell, as well as emphasize a different part of the biceps. 5. Band Curl. Why it works: Band-resisted exercises help you explode past sticking points.

During the bicep curl, for example, you engage the biceps more toward the top half of the movement than.

List of related literature:

When doing these, I hold on to something with one hand to steady myself, lean a little to the side to give myself a free range of motion, and concentrate totally on each biceps in turn—something

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Perform the same number of repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

Perform three sets of Reverse Wrist Curls (twenty-five reps with a fiveto fifteen-pound dumbbell) and two sets of Forearm Pronators, three days per week, year-round.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Curl the weight, keeping the palm facing up to maximize biceps activation.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

If you allow them to move, the deltoids will do the work and you will not get 100% bicep action.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Variation: You can also do these with a side-grip, focusing more attention on the outsides of your forearms, much like hammer curls.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

In contrast, arranging several pulling exercises (e.g., pull-up, Seated row, hammer curl) one after the Other, even with a rest period between each, will compromise the number of repetitions performed because the biceps brachii muscle (involved in all three exercises) will become less responsive due to fatigue.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Turning the palms inward transfers load from the biceps to the brachioradialis.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Examples of exercises that use these handgrips are the shoulder press, which uses a pronated grip, and the wrist curl, which uses a supinated grip.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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7 comments

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  • This is not a synthol looking bicep or physique.Looks like a bunch of reps,sweat and dedication to working out to me.Sick of you haters and couch �� always hating and don’t know what you’re talking about.Nice video Renshaw as always.very informative routines and techniques.

  • Glad I bought my Kettlebells years ago before everyone figured out they are the only thing you will ever need for strength training. Everybody jumped on these quick after this quarantine. Hahaha

  • I am doing 8kg dumbells 100 movements.per day….only been going 6 weeks, and already a significant increse in arm strength. Aliens exercise is too much for me ATM..

  • 1:29 I couldnt see anything besides that dude in the back just finishing the exercise and rapidly grabbing the phone, wtf is going on with us.

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  • Does anyone know if this is more optimal for gaining muscle mass/size for a skinny guy, versus the conventional lift few reps but heavy weights?

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