'Grow Your BICEPS PEAK(Long Head WORKOUT)'

06:23 Dec 31, 2021 0 0

'For Online training/Business: [email protected]  connect with me on Instagram- singha__10 https://www.instagram.com/singha__10/?hl=en Instagram-singha__10 #biceps #bicepsworkout  In this video I\'ve talked about the anatomy and the training of the long head of the BICEPS muscle.  I\'ve always been a believer of high rep training when it comes to training of arms.  An ideal rep range will be for me 12-20 because biceps demand more control and contraction than weight.   Long Head Training   Single Arm cable curls  The best way to train the long head is to start from a longer stretch position.  Start from a initial position behind your hips.  Focus on squeezing at the top and controlling the negatives.   Incline bench dumbbell curls Pick an ideally light dumbbell and put your shoulders and elbows fixed and slowly come at the top and contract the muscle.  The secret here is simply not letting any part of your body help you in picking up the dumbbells except your BICEPS.  Strict Preacher curls  Again control will be the key! All you move is your arms and your body stays stable trying to squeeze every bit of the muscle and focus on the mind muscle connection.   Other Great options are  Close grip barbell curls/Drag curls  This excercises putting the shorter head at a mechanical disadvantage will target more of the outer head.   You can perform 3-4 sets of these excercises with 12-20 reps. Rest periods can be between 80-100 seconds   Good luck with your training.  Ask your doubts on Instagram-singha__10' 

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