Resistance Band Bicep Workout ( GET BIGGER ARMS DOING THIS)
In this video we are going to go over a resistance band bicep workout catered towards building bigger and more toned biceps. We will perform 4 total bicep exercicses in this resistance band bicep workout that will target both the short and long heads of the biceps with set and rep range covered and catered towards maximizing muscle hypertrophy and strenghth. For each exercise i will highlight which area of the bicep that the exercise emphasizes, the benefits that each exercise gives you for your biceps as well as some tips to better your form so that you are performing the exercise properly and effectively to be able to develope the bicep muscle properly. Here is the workout as well as the link to the resistance band set used in the video.
ludtom resitance bands- https://amzn.to/3nwYKUP
Exercises performed
Wide grip curl 5 sets 15 reps
The wide grip curl is one of the more common and effective exercises for building the bicep. The wide curl puts a emphasis on the short head of the biceps brachii which is the part of the bicep that forms that round baseball look when you flex which makes it a great It is great exercise for building overall size in the bicep.
Close grip curl 5 sets 15 reps
Close grip curls change the position that your hands are in compared to the wide grip curls to be able to put more of an emphasis on the longer outer head of the bicep which is the outside portion and the part of the bicep that forms the bicep peak. It is important to not just work the shorter head which makes the bicep look bigger but also the long head to help give your biceps a taller and wider look.
Behind the Back Curls 5 sets of 15 reps
The behind the back curl is probably my favorite bicep exercise to perform. This curl is a similar variation to the dumbell incline curl in that your hands are behind your back in that as well. This variation of curls is known to be one the best for activating the bicep because you will be able to get a greater range of motion throughout the movement and will keep the tension very strong through out the whole range of motion which is key for growing the bicep complex.
preacher curl 5 sets of 15 reps
The preacher curls target the Bicep Brachii, which is The biggest and most prominent elbow flexor and works optimally with an overhand grip. Preacher curls will really build the the inner short head of the bicep that form the round baseball looking part of the bicep when you flex. The key reason that makes the preacher curls so effective at doing this is because preacher curls shift your arms away from your torso puts the long head in a relaxed position placing a more focused demand and tension on that short inner head of the bicep.
Ludtom Resistance Band set link-
http://ws-na.amazon-adsystem.com/widg...
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