Bicep Beauty! More on the Arms
Thursday November 4, 2010
OK, these pics are not great but taken with my cell phone by me & trying to pose, well, kinda hard but the best I could do AND you can see my Harbinger gloves too! Don't forget to enter my GIVEAWAY for a pair of gloves of your choice!
Remember last week when I talked about my Monday triceps workout? Well, this week I will let you in on the bicep moves that went along with that workout. Now, I don't do these moves all the time but I did that day. Some I like better than others but I also like to mix things up!
Also recall that I did a bicep move & then a triceps move with no rest in between & went back & forth like that for my workout. I also do drop sets.. this is just me & how my body works. For many, that would be overtraining, too much OR if you are a beginner, definitely too much for you! I do all my other body parts on Mondays except chest but I will leave those body parts out of this post today.
So, here goes with the bicep moves I did on the same day as that particular workout & always remember that I like to change it up in some way every workout... that is just me:
1. This workout I did EZ curl bar bicep curls - I like to drop set on these always because I really can't lift that heavy on biceps so the drop sets allow me to start off with a heavier weight that I might only be able to do 5-6 repetitions with & I drop set from there. I do them wide grip in the link previous, close grip (and I grip even closer than the video too) and shoulder width grip. Each grip feels different & works the muscle a bit differently.
Now, many guys like to say that the EZ curl bar is not as good as the barbells. That may be so but I like it because it is easier for me to adjust the weight & drop set. With straight bars, I have only the choice of 40-30- 20 pound barbells & many times I can't eek out that many on the 40 pound bar. Many times, when I am in the aerobics room doing my walking lunges, I use their straight bars with the weight plates they use in their classes & do straight bar barbell curls cause I can drop set like with the EZ curl bar!
I do mix it up but many times I use the cable for straight bar curls with drop sets... coming up!
I also use the EZ curl bar with preacher curls & vary my grip width as well.
2. Cable hammer curl with a rope attachment & cable hammer curl with the bar below. I grab it with that thumbs up grip in the handles & man oh man, I love the pump I get from this! I did both these during this workout.
3. I also did some of my fav incline dumbbell curls & incline dumbbell hammer curls. Lots of times I put my legs on top of the seat or even with legs out in front of me so I can get the curl closer to my body. See pic below.. I know, but I took it myself at the gym with my cell phone.
I mix it up! On other days I will do standing dumbbell curls with heavier weights. On the incline, you WILL have to use LIGHTER weights! Careful of not throwing your shoulders in to this! Relax those shoulders down!
4. I also threw in a couple sets of cable bicep curls with the lat pulldown bar as seen in the pic below from Oxygen Women's Fitness. I use the grip in the pic as well as a wider grip to mix it up. Got an amazing pump & drop sets too...
5. On this workout, I threw in the machine preacher curl at the end. I use both a hammer & regular curl grip for these. My gym has a machine where the grips turn for either the hammer curl or a standard preacher curl.
Honestly, I have so many different bicep exercises I do that to put them all in one post would make this way too long to read. These are just a few I do & as I said previously, I like to mix it up so these may be in one workout & not another OR I may do the exercise but change of the weight, reps or speed. It all depends on what I am feeling that day!
What is your fav bicep exercise? Right now I am loving the hammer curls with that straight bar above & also the wide grip cable curls with the lat pulldown bar. OK, I love them all!
OK, these pics are not great but taken with my cell phone by me & trying to pose, well, kinda hard but the best I could do AND you can see my Harbinger gloves too! Don't forget to enter my GIVEAWAY for a pair of gloves of your choice!
Remember last week when I talked about my Monday triceps workout? Well, this week I will let you in on the bicep moves that went along with that workout. Now, I don't do these moves all the time but I did that day. Some I like better than others but I also like to mix things up!
Also recall that I did a bicep move & then a triceps move with no rest in between & went back & forth like that for my workout. I also do drop sets.. this is just me & how my body works. For many, that would be overtraining, too much OR if you are a beginner, definitely too much for you! I do all my other body parts on Mondays except chest but I will leave those body parts out of this post today.
So, here goes with the bicep moves I did on the same day as that particular workout & always remember that I like to change it up in some way every workout... that is just me:
1. This workout I did EZ curl bar bicep curls - I like to drop set on these always because I really can't lift that heavy on biceps so the drop sets allow me to start off with a heavier weight that I might only be able to do 5-6 repetitions with & I drop set from there. I do them wide grip in the link previous, close grip (and I grip even closer than the video too) and shoulder width grip. Each grip feels different & works the muscle a bit differently.
Now, many guys like to say that the EZ curl bar is not as good as the barbells. That may be so but I like it because it is easier for me to adjust the weight & drop set. With straight bars, I have only the choice of 40-30- 20 pound barbells & many times I can't eek out that many on the 40 pound bar. Many times, when I am in the aerobics room doing my walking lunges, I use their straight bars with the weight plates they use in their classes & do straight bar barbell curls cause I can drop set like with the EZ curl bar!
I do mix it up but many times I use the cable for straight bar curls with drop sets... coming up!
I also use the EZ curl bar with preacher curls & vary my grip width as well.
2. Cable hammer curl with a rope attachment & cable hammer curl with the bar below. I grab it with that thumbs up grip in the handles & man oh man, I love the pump I get from this! I did both these during this workout.
3. I also did some of my fav incline dumbbell curls & incline dumbbell hammer curls. Lots of times I put my legs on top of the seat or even with legs out in front of me so I can get the curl closer to my body. See pic below.. I know, but I took it myself at the gym with my cell phone.
I mix it up! On other days I will do standing dumbbell curls with heavier weights. On the incline, you WILL have to use LIGHTER weights! Careful of not throwing your shoulders in to this! Relax those shoulders down!
4. I also threw in a couple sets of cable bicep curls with the lat pulldown bar as seen in the pic below from Oxygen Women's Fitness. I use the grip in the pic as well as a wider grip to mix it up. Got an amazing pump & drop sets too...
5. On this workout, I threw in the machine preacher curl at the end. I use both a hammer & regular curl grip for these. My gym has a machine where the grips turn for either the hammer curl or a standard preacher curl.
Honestly, I have so many different bicep exercises I do that to put them all in one post would make this way too long to read. These are just a few I do & as I said previously, I like to mix it up so these may be in one workout & not another OR I may do the exercise but change of the weight, reps or speed. It all depends on what I am feeling that day!
What is your fav bicep exercise? Right now I am loving the hammer curls with that straight bar above & also the wide grip cable curls with the lat pulldown bar. OK, I love them all!
Posted by truth2beingfit at 11/3/2010 9:00 PM 
Categories: Fitness, Weights, Workouts, Weight lifting, Exercise
Tags: biceps Weight Loss weights Exercise fitness arm workout weight lifting
Categories: Fitness, Weights, Workouts, Weight lifting, Exercise
Tags: biceps Weight Loss weights Exercise fitness arm workout weight lifting
My favorite bicep exercise used to be when I'd curl my infants and toddlers up to my chest and back down. They loved that, too.
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I really like doing hammer curls just with dumb bells. But I gotta admit, I've really been slacking in strength training lately!
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Love the guns!
I hate biceps...every single moment of it. I'm strange huh? I LOVE chest though!
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Look at those arms! I noticed the gloves too, even before I read what you stated. I am thinking about entering the giveaway, but I honestly thing there is someone else out there who would get more use out of them than me. Hmmm. I may have just made up my mind.
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Steve, if you want to enter.. feel free.. they have different types of gloves....
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For almost a decade I hvae lived and died with bent-over concentration curls alone -- always right after my back workout, when the biceps are warmed up and have been fatigued by the heavier compound movements for my back.
Guns look good Darlin'!
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Roy, yup, like the concentration curls. Me, biceps are my hardest body part for me so I always do them first in a workout....
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Standard biceps curls, chin ups, and using a disimpaction forceps to repair a fractured midface
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Dr. J, hole crap - that last one got me!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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My fave is likely simple dumbbell curls. I do like the looks of that hammer curl and I have the machine for it, so that will be tried tonight!
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I'm curious about your strength training schedule/routine. Maybe you posted about it before I was reading? Do you work just a few body parts each day? Or every part a few days? Or?
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Hi Karen.. yes, I have posted about it way back when here: http://truth2beingfit.com/2009/04/27/some-of-fit-at-51s-workout-program.aspx. Since this time, I have changed it up in terms of the cardio. I still do the 4 days but the gym days, I have changed how long & exactly what I am doing but I still do 70-80 minutes of cardio in the gym using the treadmill, the StepMill & the Elliptical & I mix up what I am doing on them like the above post says....
I also am still doing the same body parts per day as that post but again, I have mixed it up & I do change up my routine every workout in terms of exercises, weights, order, speed, etc. BUT I still do the circuit training with no rest except to move from one exercise to the next.... I like to keep the bod guessing.
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Loving the shirt you are posing in ; ) Biceps...I love to work them out too because you can see the results quickly...checking out all your links!
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I love that workout shirt! Thank you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Biceps are my favorite muscle group to work. I like to keep a set of dumbbells in our family room in case I want to do a few sets while I'm watching tv in the evening.
Thanks for sharing these ideas. As always, I'm inspired by your dedication and the results you've had.
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Thx Karen! I love that you do stuff while watching TV. People can fit it in!
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