The explosive power of the biceps is the speed at which the arm punches. When we trained the biceps in the past, we tended to train the shape and lines of the biceps. After building the size and muscle of the biceps, we can start trying to do explosive training for the biceps. So today we will introduce some explosive training movements for the biceps. Let’s take a look together!
Action 1: Barbell Curl
Stand and use a barbell to do curls. Use a larger weight to complete. The weight used gradually increases. Do 15-8 times in each group. Each group increases a certain amount of weight. Start with a medium weight. Since it is conducive to heavy weight, This action is accomplished with force.
Action 2: Alternate dumbbell curls
Stand and use dumbbells to do alternating curls. Gradually increase the weight. Do 15-8 times in each group. In the last few groups, increase the weight to heavy weights, but try not to use force, and control and complete the movements more.
Action 3: EZ Bar Curl
Stand and use the EZ bar to do curls. Gradually increase the weight. Do 15-12 times in each group. Use a moderate weight to complete the exercise to perfectly control and contract the 2-ceps brachii muscle.
Action 4: Dumbbell concentration curl
Lean on a tilted fitness chair and start doing dumbbell concentration curls from one side. Gradually increase the weight. Do 12-10 times per group (each side). Control slowly, whether it is the downward process or the upward bend. The process of lifting.
Action 5: Concentrated Curls with Fixed Equipment
Use fixed equipment to do concentrated curls, complete with lighter weight, and use high reps. The weight used is constant. Do 20 times in each group. Maintain a certain rate of movement to ensure full contraction.
Action 6: Rope Curl
Stand and use the rope + handle of the gantry to do curls from one side. Use a constant weight and do 12 times in each group to ensure that the movement can be contracted throughout the entire process and controlled slowly.