For example, doing cable curls immediately followed
by dumbbell curls is an example of a biceps superset.
Not exact matches
For his biceps and triceps, he starts
by doing 4 sets of 12 reps of preacher
curls, then the same amount of
dumbbell bicep
curls, hammer
curls, barbell
curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set of triceps dips until he reaches muscle failure.
«I also supinate, which means that I start with the
dumbbells facing each other at the bottom, but as I bring them up, I start turning my wrists out so that
by the time they are at the top, they're in the standard
curl position», explains Heath.
By contracting your biceps and flexing your elbows,
curl the weights up until your biceps are fully contracted and the
dumbbells are at shoulder level.
By exhaling (breathing out), slowly and evenly lift both
dumbbells with your forearms upright to shoulders to a full extending position (bicep
curl).
Wrist
curls are performed
by holding a barbell or two
dumbbells with palms face up and
curling the weight upwards using your wrists.
For example, if you do biceps
curls holding
dumbbells, you can
curl the weight at a variety of angles just
by changing the direction of your palms and the angle of the movement.
For example, with a bicep
curl, you might normally lift the
dumbbell from down
by your side up toward your shoulder for a full range of motion.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately
by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
At the same time as you lunge backwards, bring the
dumbbells up towards you in a
curl, keeping your upper arms
by your sides throughout the movement.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed
by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
So, back to our poor fellow wildly swinging
dumbbells around in a half - baked attempt at bicep
curls —
by using his whole body's momentum to move the weight, all the focus on the biceps is eliminated, and the muscles are likely not getting any significant workout at all, and certainly not getting an effective one.
Now, keeping your elbows
by your sides,
curl your
dumbbells up to your shoulders, contracting your biceps.