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For those who don’t exercise, they are simply referred to as “Popeye muscles,” the bulging beauties that the tattooed old sailor would come to life after leaning back an invigorating can of spinach.
Just as the cartoon hero would rush to rip a new one out of Brutus, you should try ripping off some new biceps. But you know and I know, it will take a lot more than that green stuff to sculpt them into rounded oranges.
While many cable exercises are great for toning your bicep muscles, try arming yourself with these bicep numbing exercises, which aim to build strength and grow those “Popeye muscles.”
CONCENTRIC CURLS: Sitting on a bench, grasp a dumbbell with one arm. With your back straight but leaning slightly forward, lock your elbow on the inside of your thigh. With your free hand, hold onto your knee for balance. Begin slowly bending the weight up toward your chest. Make sure to stabilize the rest of your body so that only your upper arm is moving. Rotate your weight-bearing hand slightly as you squeeze during the contraction. Hold for two. Slowly bring the weight to the floor until your arm is straight and repeat the movement. After 10-12 reps, switch to the opposite hand and repeat the exercise. Try three sets on each arm. For a fatal burn, do not take any rest period between arm rotation.
ALTERNATIVE CURLS WITH MANCUES Standing up straight, take a dumbbell in each hand, holding them at your sides. Slowly lift the weight with one arm, making sure that you remain perpendicular to the floor with your elbows close to your sides. Rotate your arms inward during range of motion, bending the weight toward your shoulder. Tighten at the point of contraction and slowly start the negative. As your hand descends toward the ground, simultaneously begin the curl with the opposite arm, lifting it toward your torso. As your arm reaches the starting point on one side, the opposite arm should contract at the top. Try 3 sets of 15 for a great pump.
BAR CURLS Grip the bar with your hands at shoulder height. With your arms straight toward the floor and your elbows closed one inch from your sides, begin bending your weight toward your chest. Don’t move your elbows or back. Bring the weight to the point of contraction, directly in front of your chest, squeezing your biceps. Begin the negative part of the exercise, allowing the weight to slowly pull your hands toward the floor and into the extended elbow position. Repeat the movement for 10 repetitions. Try 3 sets of this exercise.
Too often, weightlifters tend to over-train their biceps. Remember, the biceps are not like legs or chest. They are a small group of muscles, so six pairs of biceps are enough. Too many sets of heavy barbell curls will make your arms feel shot up and overdone.
