![\"bigger](\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2017\/01\/RebeccaBlog1.jpg\")
<\/a><\/p>\nSeated Cable Dead Stop Curls<\/h2>\n
This is a great exercise that can be done to add a little variety to your arm training. The beauty of using a cable is that the load is much more constant, and using this method ensures the range is always the same for each rep and isolates the biceps from the rest of the body.<\/p>\n
Taking the cable from the bottom pulley, place an incline angled bench directly in front.\u00a0 Placing your feet on the sides of the cable frame can be helpful.\u00a0 Bringing the bar upwards to finish under the chin, pausing, then lowering until the bar lightly rests (stops) on the thighs before repeating again.<\/p>\n
3-4 sets of twelve reps will really get those arms pumped up.<\/p>\n
This exercise is good for anyone with mobility issues or wrist injuries.\u00a0 Due to the nature of the movement, the wrist maintains a neutral angle so removes the stresses that can be put upon it with other exercises.\u00a0 As you can probably guess, it gets it’s name as the movement mimics that of you swinging a hammer.<\/p>\n Starting at waist level, bring the dumbbell all the way upward until the bicep is fully contracted and compressed (the weight should be around cheek height), with the ends of the dumbbell pointing up and down (not sideways like a conventional curl) whilst all the while the wrist will remain static.<\/p>\n I find doing them alternating opposed to doing both arms together.\u00a0 A real Brucie bonus with this exercise is that they also hit the brachialis muscle that sits underneath\/beside the bicep, and will add width to the upper arm.\u00a0 These also work the brachioradialis muscle in the upper forearm.<\/p>\n This is another classic one, and as the name suggests, is an isolation exercise designed to shape the muscle.\u00a0 The beauty of these is that they can be done more or less anywhere – all you need is one dumbbell and a bench!<\/p>\n Starting with the weighted hand hanging down between the legs, with the elbow against the inner knee – use the opposite hand as support on the knee.<\/p>\n Bring the weight up and slightly across the body so it comes to the opposite shoulder\/under the chin.\u00a0 For extra focus, try turning the wrist inwards a little to really help compress the bicep.\u00a0 Pause, then slowly lower the weight down again ensuring it stays off the floor at all times.<\/p>\n 3 sets of 10 reps per arm would be a good number.<\/p>\n Prepare for pain! This one may look a bit strange when performing them, but we will have the last laugh watching the tape measure stretch over the newly sized guns.<\/p>\n The idea of this movement is to keep the bar (weight) as close to the body as possible, as in to ‘drag’ the weight up the torso putting an unrivalled time under tension upon the biceps.\u00a0 You may find yourself leaning back a little at the top of the movement and this is fine as the load will still be on the targeted muscle, but try not to lift the shoulders as this will take some of the desired tension away.\u00a0 Pay particular attention to the eccentric (the lowering) part of the lift to maximise results.<\/p>\n You’ll need less weight than a typical curl with these, but remember with any weight training it’s form that matters.\u00a0 Again, 3 sets is a good number to look for.<\/p>\n If the above movements are missing from your training routine, get them incorporated and watch those arms grow!<\/p>\n You may find the addition of some BULK\u00ae Wrist Wraps<\/a> can enhance your training and give you extra focus when trying these out.<\/p>\n Looking to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That’s why we’ve put together hundreds of articles with expert advice, all to help you on your fitness journey. Here our some more articles on muscle building, fitness and training.<\/p>\n Best tricep exercises<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0How to get bigger triceps<\/a> Biceps, Guns, Pythons, Pipes, call them what you will – but these have got to be the muscle that springs to mind when someone says strength or bodybuilder. Even the…<\/p>\n","protected":false},"author":29,"featured_media":15111,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[357],"tags":[],"class_list":["post-10863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-and-exercise"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10863","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=10863"}],"version-history":[{"count":36,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10863\/revisions"}],"predecessor-version":[{"id":24469,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/10863\/revisions\/24469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/15111"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=10863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=10863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=10863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/a><\/p>\nHammer Curls<\/h2>\n
<\/a><\/p>\nConcentration Curls<\/h2>\n
<\/a><\/p>\nDrag Curls<\/h2>\n
<\/a><\/p>\nRelated articles<\/h3>\n
\nWhat is a dropset?<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0Muscle building for beginners<\/a>
\nPrinciples for building muscle mass<\/a>\u00a0 \u00a0 \u00a0Getting a six pack<\/a>
\nExercises to build bigger glutes<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 What does catabolic mean?<\/a>
\nHow to choose a training split<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Guide to DOMS<\/a>
\nTips for bigger biceps<\/a>
\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"