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hi guys my name is Tom Johnson my
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protein Ambassador and I'm here with my
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protein today to take you through the
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top three bicep exercises that you can
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workout your biceps are comprised of two
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muscles referred to as the long head and
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the short head bicep muscles raise the
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forearm towards the shoulder as well as
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the superation of the
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forearm sending bar Bell curls is an
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isolation exercise for the bicep workout
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that has the purpose of developing
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strength and mass of the entire bicep
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stand up with your torso upright while
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holding a bar Bel the palm of your hand
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should be facing forward and the elbows
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should be close to your torso this will
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be your starting position while holding
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your upper arm stationary curl the
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weights forward only the forearm should
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move continue the movement until your
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biceps are fully contracted and the bar
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is at shoulder level hold the contracted
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position for a second and squeeze the
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biceps hard slowly begin to bring the
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bar back down to the starting position
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as you breathe in the single biggest
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mistake lifters can make on this
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exercise is swinging the body back to
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assist in moving the weight up this is
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cheating your body should remain fixed
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and only your bicep should be used to
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weight pull-ups are one of the most
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important exercises in any routine and I
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recommend them to anybody that comes to
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me for advice a pull-up is when your
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hands are facing away from you this will
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work your back and and your biceps a
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chin up is when your hands are facing
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towards you grab the pull-up bar with
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the Palms facing forward note on the
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grips for a wide grip your hands need to
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be spaced out at a distance wider than
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your shoulder width and for a close grip
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at a distance smaller than your shoulder
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width pull your torso up until the bar
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touches the upper chest concentrate on
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squeezing the back muscles once you
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reach a full contracted position repeat
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this motion for the desired amount of
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reps the stronger your grip is the
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easier pull-ups will feel if you're
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having a problem with your grip I
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suggest looking at the my protein grip
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strengthener or investing in some
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straps concentration curls use dumbbells
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to isolate the biceps concentrating the
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workload on the lateral head of the
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bicep during concentration curs the
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upper arm is rested against the inner
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thigh preventing momentum being used to
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Cur the dumbbell and forcing the biceps
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to work hard sit down on a flat bench
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with one dumbbell in between your legs
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your legs should be spread with your
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knees bent and feet on the floor while
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holding the upper arm stationary curl
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the weights forward while Contracting
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the biceps as you breathe out only the
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forearms should move continue the
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movement until the biceps are fully
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contracted and the dumbells are at
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shoulder level at the top of the
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movement make sure that your little
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finger is higher than your thumb this
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guarantees a good contraction slowly
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begin to bring the dumbbells back down
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to the starting position avoid swinging
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motions at any time and repeat for the
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desired amount of reps as with any
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exercise concentrate on good proper form
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before increasing the weight
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use regardless of how much effort you're
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putting into training you simply will
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not grow bigger biceps if you are not
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getting enough sleep without proper
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nutrition your body will not be able to
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grow and may even begin to break muscle
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tissue down just make sure that you're
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eating every 2 to 3 hours and taking
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protein after of your
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workouts guys thank you very much for
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watching please please hit that like
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button please subscribe and please come
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back to the channel again thank you very
