| Search results - "biceps" |
Vacuum and armsJeremy Likness at 190 performing a stomach vacuum
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Exercise: Standing Barbell CurlStart with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.
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Exercise: Hammer CurlGrasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.
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Big bicepsJeremy Likness flexing to show biceps development
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Jeremy Likness 195 pounds September 2001Jeremy Likness 195 pounds September 2001
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