Biceps 05 Apr 2007 12:10 am
April
Oye!!! Ya es la hora de ejercicios!! Alright y’all, time to hit the biceps today with bicep curls. To kick up the intensity, let’s work the negative. You’ll need a chair and some dumbells for this one. If you don’t have dumbells, be creative. Ok, so I still have not bought dumbells yet, but I will soon. Sit down and grab a weight in each hand. Let’s start on the left. Curl the weight up bringing your forearm upwards by bending at the elbow until the bicep is fully flexed. Rotate your forearm on the way up; this motion helps to develop the bicep more (it’s also good for making the forearm do extra work too). As you bring the weight down, guide it down slowly so that you force your bicep to work rather than letting gravity bring the weight down. This technique is referred to as “working the negative.” Don’t let the weight come to rest at the bottom (when back to starting position); keep your elbow slightly bent so that you keep your bicep under tension. After you have done a curl on the left, perform the same technique on the right arm. Continue to alternate left-right-left-etc. Excuses? None. DO SOMETHIN’!
on 06 Jun 2007 at 3:59 pm 1.ChrisH said …
working the negative really helps man, just like double the action, thanks
on 10 Jun 2007 at 10:47 pm 2.Martin said …
Yes, it’s a great technique for increasing your workout’s intensity. Glad that you like it. Thanks.
Martin
on 10 Aug 2007 at 9:27 pm 3.abdullah said …
what about working the positive?
on 13 Aug 2007 at 4:06 pm 4.Martin said …
Hello Abdullah,
good question. Working the positive is critical since no exercise is done unless one works the positive.
For bicep curls, bringing the weight up with each curl is working the positive. I introduced working the negative so that people would be aware that the negative provides another opportunity to work the muscle during the same repetition. So rather than letting gravity carry the weight down, guiding the weight down increases the intensity of the exercise giving you a better workout.
Any other questions?
Thanks.
Martin