Biceps
Biceps Pull-Up
Pull ups are arguably the greatest exercise in existence
for building a big wide back, but have you ever thought
about using your own bodyweight for building bigger
biceps? Let’s turn this ultimate back builder into a
biceps-centric punisher with a simple shift in form.
Grab a pull-up bar with a shoulder-width underhand
grip. Traditionally, you would arch your back and try
to keep your arms out of the picture for back stimula-
tion, but here you’ll round your back slightly and focus
on curling your body up to the bar with your biceps.
Squeeze for a peak contraction at the top before slowly
returning to the starting position.
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Kettlebell Static Hold
Kettlebells aren’t just for swinging; they can be effective tools for
a myriad of reasons. Their uneven weight distribution can give
any workout a new and unique experience forcing your body to
keep up and adapt. There’s no reason your biceps can’t benefit
from a little kettlebell work.
Grab a pair of heavy kettlebells and bring them into the top
position of an arm curl. This will be a static-hold exercise, so
it’s important not to rest the weight in this top position; instead,
lower the weight an inch or two so there’s constant tension
applied. Hold the kettlebells in this position for a count of 20 or
30 seconds for each set.
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ironmanmagazine.com
| JUNE 2017
61
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