14. Incline Bicep Curl
How to: Sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why: Beware: this position isolates and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
How to: Sit down on the bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.
Why: This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).
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It is common knowledge that many people go to the gym and use all those machines but never gain muscle. I try to increase the effort each time and work the muscles to the point of straining them. Unless I’m wrong there has to be a certain amount of muscle damage which prompts muscle to build more muscle fiber. Anything less is more cardio than a muscle building regimen. There are some great Youtubes about building muscle.
Thank you for this article