Press your triceps into your inner thigh with your arm straight. Curl the dumbbell to your anterior shoulder. Pause for a second and slowly straighten your arm. Repeat for 3-4 sets of 12-15 reps per side. Form tip: Keep your upper body stable and your triceps pressed against your inner thigh. 6. Dumbbell Incline Biceps Curl Preacher (More isolated) or standing. To get maximum growth try adding these few tips to the lift (s) Squeeze the biceps as hard as possible. Hold the contraction for two seconds. Lower the weight all the way down in a slow, controlled manner. Hold the contraction for a count of 10 on the last rep. 170. Reavor. The key is to push with the heel of the palms. You’ll know when you have this technique down as you won’t even have to wrap your fingers around the bar. You’ll also realize how much more weight you can do on pressdowns. And greater overload equals—you’ve got it—more triceps growth. 2 of 5. Pressing both feet into the floor, brace your core as you extend your arms straight up towards the ceiling and pause. Continuing to keep your hands shoulder-width apart, bend your elbows to lower the weight (s) towards your chest back to the starting position. That’s one rep. Repeat for 10 to 12 reps. 16. Isometric Biceps Hold. How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl By getting stronger in your compound push and pull exercises. Someone with a 315 bench or a heavy weighted pull-ups will have well- developed biceps and triceps. Go in with the intention of getting strong and pressing and pulling, and the arms will follow. 2. Repulsive_Lettuce. There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work. Exercise 3: Dumbbell Push Presses Left and Right. Start standing upright, with a dumbbell in your left hand resting on your shoulder. Always keep your core tight. Bend slightly at the knees and press the dumbbell first with your legs, then with your arm. Fully straighten the arm holding the dumbbell, overhead. .

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