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How to Perform the
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| Bicep Extension |
Probably the most popular muscle the Male wants to build. Also an important one for the ladies to though! The exercise directly targets the front of the arm, the muscles are known as the Biceps.
If you are
working out on a Home Gym and it doesn't come with
a small flat bar then you can either buy one or for now just use
the Lat Pulldown bar. At a Health Club you will use either Bicep extension machine!
This exercise is also ranked as one of the Top Most Dangerous Exercises as it can be done wrong so very easily. Click this link to find out more
Starting Position:
- Stand facing towards the machine
- Position your feet so they are at shoulder width apart
- Bending down from the legs and bum (not the back) take a two handed grip on the bar, palms facing towards you
Stand up through the butt like you are
squatting and rise to a standing position- Lock your elbows into the side of your ribs on a 45 degree angle (from your mid-section to the floor)
- Poke your bum out and bend slightly forward
- Squeeze your abdominals firmly and take a deep breath in through your nose
- You are ready to go, just ensure you hold your elbows right next to the ribs so you do not move during the exercise
First Repetition:
Double check your abdominals are firm and tight- Take that deep breath in through the nose
- As you exhale pull the bar towards your chest until your arms are touching
- Immediately SLOWLY bring the weight back to the start position counting 1, 2, 3 and 4 taking a deep breath in through your nose
- Ensure the elbows come back to the original position and repeat until your desired repetitions are met
Important things to remember through the set:
- Keep the body strong and controlled throughout.
- Use the arms and only the arms during the entire workout
- Continue to count 1 and 2 as you push the weight
- Breathe out through the mouth during the Pushing phase
- Keep your posture and your abdominals tight as you push the weight
- As you bring the weight back up count 1, 2, 3 and 4
- Breathe in through the nose as your bring the weight to the start position
This exercise is also ranked as one of the Top Most Dangerous Exercises as it can be done wrong so very easily. Click this link to find out more.
Next Page: Body Weight Squat
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