Enjoy the benefits of this Killer Biceps Workout in Minutes. There are two types of people, those who think focusing on biceps is all show and those who realize stronger biceps rolls over to better performance as well as impressive arms! For optimum results from the routine below use Bullworker products. If you do not have Bullworker products, perform using a variation of the equipment you have.
Let’s take a look at some important benefits of including a Killer Biceps Workout in your routine. Increased physical activity promotes healthier blood flow, metabolism efficiency, and heart health. All of these benefits lead to a better quality of life and decreased chance of medical issues. The additional calories burned during your day will help you on your way to a more tone and defined body as well.
Reduced Risk of Injury
The most important benefit is the stronger your biceps are the more shored up your elbow is (barring equal triceps strength). This Killer Biceps Workout can help reduce or prevent tendonitis in your elbow and shoulder.
Your biceps are one of the smaller muscle groups in your body which tend to make them the weak link in the chain. When I say the weak link, I mean many limitations with back exercises can come from your biceps not being strong enough.
An example can be one of the military’s favorite exercises, the pull-up or chin-up. Both engage our latissimus dorsi and upper back for fantastic development giving you the desired “V” shape. However, stronger biceps could help you squeeze out a few more reps giving you better back strengthening opportunities.
In addition to your pull-ups, your rowing movements are also limited by your biceps. Your back is important in your everyday life and most of us use it a lot more than we realize. Enhance your row performance and your daily pulling and lifting functions by giving your biceps a direct focus. Now you are not doing curls for show anymore but to enhance your daily performance.
Toned Arms Look Good!
Most will agree, stronger, more defined arms enhance your appearance. Start toning and building your biceps with one simple routine. If you already have a routine, consider the benefits of mixing your exercises up for muscle confusion.
The Killer Biceps Workout
1. Bullworker Biceps Curl
Holding your Steel Bow or Bow Classic in the vertical position with your hands on the handles, compress your Steel Bow or Bow Classic bending only at your elbows. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. When you reach your maximum distance or compression maintain your hold and complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.
2. Iso-Gym Bodyweight Biceps Curl
Securely set up your Iso-Gym and grip the two handles with your palms facing up. Lean back with your arms straight. Curl with both arms using your body weight as resistance for 15 repetitions or until burned out – can’t go anymore. Ensure you are only bending at the elbow for maximum results.
*Note the closer your feet are to the anchor and farther you lean back the more resistance you will create. The farther your feet are from the anchor point the less resistance you will create.
3. Hammer Biceps Curl
Holding your Steel Bow or Bow Classic in the vertical position with your upper hand on the top handle, grip the bottom tube above the handle and compress your Steel Bow or Bow Classic bending only at your elbow. Once you have compressed your Bullworker between 60%-80% of your maximum effort, maintain an isometric hold for 7 seconds. When you finish your isometric hold continue with 10 isotonic repetitions. Complete your entire range of motion for each rep (Iso-Motion). Ensure you hit your killer Biceps Workout for both arms.
4. Iso-Gym Self Resisted Biceps Curl
One benefit of your Iso-Gym to similar products is the ability to create your own resistance for more effective exercise and better results. Securely set up your Iso-Gym and grip the two handles. Fully extend your Iso-Gym straps and squat into an athletic position – knees bent but not beyond your toes. Curl with one arm and extend with the other creating your desired resistance throughout the entire range of motion and exercise for 10 repetitions or until burned out. Ensure you are only bending at the elbow for maximum results.
*Note the lower you squat the more involved your legs and core will be. Low squats – legs parallel to ground – for higher difficulty and straighter legs for easier difficulty.
5. Iso-Bow Curl
Finish your Killer Biceps Workout in Minutes by burning out with your Iso-Bow Holding the top grip of your Iso-Bow with an underhand grip (palm up) and grabbing your bottom grip with either a vertical (vertical fist) or overhand grip (palm down) to create an isometric hold using 60%-80% of your maximum effort. Ensure you perform 3 isometric holds: arm extended with elbow slightly bent, elbow at 90 degrees or halfway contracted, and fully contracted towards your shoulder. Once you complete your isometric holds, finish with 10 Iso-Motion reps maintaining tension on your Iso-Bow the entire time. Ensure you are focusing on only bending at your elbow and hit your Killer Biceps Workout for both arms.
This Killer Biceps Workout in Minutes is designed to strengthen and tone your biceps in approximately 5 minutes to improve your daily performance and aid in increasing your lifting strength. Start this simple routine or mix it in with your current routines and feel the benefits in your daily life.
We are here to help you improve your quality of life and accomplish your fitness goals by making fitness simple. We hope this Killer Biceps Workout does exactly that.
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For more Killer Workouts check out the below videos and routines.
Killer Chest Workout in 5 Minutes
Killer Chest Workout in 10 Minutes
Killer Core Workout in Minutes
Killer Back Workout in 5 Minutes
Killer Arms Workout in 10 Minutes
Killer Triceps Workout in 5 Minutes
Killer Shoulders Workout in 7 Minutes
Killer Legs Workout in Minutes
Killer Total Body Workout in Minutes
More information and benefits here and here
*Bullworker does not give medical advice and is not a certified physician. Physical exertion and exercise can be strenuous and cause injury. Always consult with your physician prior to engaging in physical exercise.