With gyms across the UK still closed, many of us are still relying on home workouts.
Either way in that time you could sneak in a few more arm days without fail.
So if upper body is on the menu today, here’s a simple tip which will help you increase more muscle mass in your biceps.
If done with correct form, you can blast their biceps in just 20 minutes if you focus on your reps properly.
The bicep does two things, it flexes your arm at the elbow joint and supinates your forearm.
Start with your curls by squeezing the abs, glutes and shoulder blades, making sure the elbows are below the shoulders.
Maintain this position and curl up only as high as you can while not allowing your elbows to shift forward.
Doing this as often as three times a week – using a variety of curls – is enough to give you that well-earned bicep pump.
Here are three different variations to try, just make sure you focus on the technique and don’t over-do it with a heavy weight.
Mixed-Style Biceps Curl
How to do: Start by holding two dumbbells at your sides, with your core and glutes tight.
Squeeze your biceps to curl both weights upwards, rotating your palms towards your chest as you do.
Next curl as high as you can, then lower. As you do so, pause when your forearms are parallel to the ground.
Hammer Curl Into a Supinated Curl
How to do: With this technique, it’s really important to hold the weight the right way.
Start by placing your hands at the top of the dumbbell, then move into a hammer curl.
Once you’ve done a few reps, next you will go into a supination curl by rotating the weight into your chest.
Half-Iso Spider Curl Count-up
How to do: Curl the bar until your forearms are parallel with the ground.
Pause there and squeeze your biceps to perform 1 top half curl, then lower the weight all the way down and control.
Repeat the process, but perform 2 top half curl reps.