If you’re looking to tone up this summer, Gentry’s short fitness series will help you focus on the parts that matter. This week: the all important biceps…

If you ask men which part of their body they most want to improve top of list is usually the abs, chest or arms. We all want to fill out that new tee with a sculptured body a Greek god would be proud of but, in reality, improving any part of your body takes focus, dedication and a thorough routine.

HERE ARE GENTRY'S FIRST STEPS FOR PERFECT BICEPS

Firstly, and maybe an obvious point, your work the biceps from lifting a weight from below and up to your shoulder. A lesser known role, is their part in twisting the wrist away from the body. You should exercise using both actions if you can.

Secondly, when choosing a routine of a couple of exercises stick at it for 4-6 weeks before choosing a new one. This will avoid a plateau in your strength gains.

Standing curls are the most common bicep exercises. Simply lifting a dumbbell or barbell up to your shoulders while keeping your elbows tucked in will work your bicep nicely. Remember to lift slowly and efficiently and keep this momentum consistent, even when lowering your arm. Do not simply drop the weights at the end. If lifting dumbbells, you can also twist the weight away from your body to work all areas of the bicep.

If sitting, you can focus on each bicep in turn by dropping your elbow to knee level and brace it there. Curl the dumbbell up to your shoulder from just above the floor. As you’re isolating the muscles, you’ll need lighter weights for this exercise. book eli the movie

A gym favourite is the inclined dumbbell curl. As you sit back and let your arms straighten by your sides, you are essentially stretching the bicep. This isolates the muscle as you curl upward. Again, a lighter weight will be needed for this one. Do not just swing your arms up with a larger weight, you’ll be surprised at how much smaller weights can make you burn once inclined.

These are just a few of the bicep-specific exercises out there. An important thing to remember is that the biceps are small muscles so don’t overdo it in the gym. Also remember, they are used in all manner of other exercises including bench press and any rowing movement for you back. So keep the weights light to begin with and keep your form efficient and focused. Each week add a kg if you can and steadily increase over time.

Rest is vital. Only work the biceps a couple of times a week, maximum. If you push too hard all your hard work will be wasted.

And if you're looking for ultimate results… here's a master at work: 

 

Good luck in your quest for perfect better biceps!

Oliver Bewers 

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Category: Grooming