Bicep exercises show-up all over Daily Spot. Biceps are a popular muscle, they respond well to
training, they gain size from strength training and definition from rep training, and there’s
minimal fat on the bicep so they are one of the first muscles that shows improvement from training.
We’re saying that there’s no surprise that bicep exercises are so popular for all of our users. As
you include some of these exercises into your own workout, or follow one of the trainers on Daily
Spot who uses them, there are a few things you shoulder keep in mind to help you maximize your
Isolate your Biceps
Improve your mind/muscle connection and really focus on working your biceps. When you’re doing curls, for
example, keep telling yourself to lift only with your biceps. A small trick to help you do this – when
performing bicep curls, try concentrating on squeezing the weight with your pinky (instead of your index
finger), this will help make sure that you’re not relying too much on the forearms.
Verner, who runs bulk strong, makes sure to highlight that there are two types of muscle contractions.
The concentric part and eccentric part. During a bicep curl, the concentric portion is lifting the
weight and the eccentric part is lowering the weight. You may think the best way to get more muscle is
to keep doing reps on the concentric part, however, the eccentric is just as important. While you lower
the weights, your muscle is still feeling the tension. Work on slowing down the eccentric portion and
watch your muscles develop more. Try it out on Bulk Strong today!