What’s the first thing you think of when you hear the word ‘biceps’?
I think of Arnold in Commando, hefting that great big M202A1 FLASH rocket launcher onto his shoulder to let loose on the bad guys who kidnapped his daughter.
What can I say? I grew up in the 80’s. And back then I thought Alyssa Milano was kinda hot. [Adam – I still think she’s kinda hot…] When the evil Bennett kidnapped her to gain some leverage, I knew it was only a matter of time before Arnold’s camo-ed biceps would come bulging in to save the day. And I couldn’t wait to see that rotten bastard get his comeuppance — even if I didn’t know what the word meant.
That action hero stuff is fine for the Governator. He’s a one-man wrecking crew! But what about us mere mortals who want to increase the size and manly shape of our arms?
Jeez, we’re glad you asked that question…
Adam’s awfully pleased with his pipes — you should see the loving glances he casts at them whenever he lifts something heavy. I’d almost call it “preening” if that wasn’t such an effeminate term… [Adam – Jealous anyone…?]
So yeah, Adam really likes to work his arms <ahem> and he’s filmed a cool bicep routine that’ll stretch your shirtsleeves to the max. Check it out:
These are the performance cues to keep in mind:
- Anchor your resistance bands behind and below you
- Grab the handle in a hammer grip
- Palm up as soon as you start to feel tension
- Keep your palm rotated at the top of the movement
This variation works two of the functions of your biceps: elbow flexion and supination (turning the palm up towards the ceiling). It’s a double dose of goodness that’ll put the “shape” in shape-ly and some meat on your chicken wings.
Have fun! And let us know how you did in the comments.