The biceps curl is a rite of passage exercise. Most lifters when they’re at the beginning of their journey only know a few exercises. And the most popular of these is the biceps curl. Walk into any gym and you’re guaranteed to find at least one lifter in front of the mirror doing biceps exercises, likely with dumbbells, to their heart's content.
And quite possibly making a lot of noise. Barbell curls and their variations are a great way to build a set of guns because these allow you to use the most weight. But don’t forget about dumbbells. Dumbbells allow more freedom of movement and can target the biceps from a variety of angles and with different grips. Here we’ll go into the biceps anatomy, their functions, benefits, and 12 dumbbell bicep exercise variations to build guns of steel. Without further ado, let’s build some biceps.
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The pullup is the gold standard of back exercises, a move that can challenge lats, rhomboids, traps, and smaller back stabilizing muscles all at once. It’s the move you’re most familiar with when it comes to back training, and it’s a move with plenty of benefits.
It’s also not the all-in-one back exercise you’ve been led to believe it is—especially if you’re a beginner in the gym. That’s because, as terrific as pullups and chinups are, they’re brutally hard (and they also don’t train many critical muscles in your back). The fix? Grab a pair of dumbbells (or heck, a single dumbbell). Pre-workout supplements entered the fitness and sports scene in the 90s. To say they’ve had tremendous success among professional athletes and amateurs alike would be a massive understatement. To give you an idea of the popularity of fitness supplements, especially pre-workouts, the industry is worth over 150 billion dollars!
But what exactly is a pre-workout supplement? Why are they so popular and how do they work? Let’s take a closer look at the benefits of pre-workout supplements, potential side effects, and how to use one to improve your workouts. You might not think about it as much as you do eating healthy, exercising, and getting enough sleep, but maintaining good circulation is one of the most important building blocks to keeping your health on the rails.
“The circulatory system of the body delivers vital oxygen and nutrients to all of our muscles and organs,” says Vincent Varghese, D.O., a cardiac interventionist at Deborah Heart and Lung Center in New Jersey. “When plaque or arterial blockages develop, normal blood flow is hindered and can lead to devastating effects, such as heart attack, stroke, or even leg amputation [in severe cases].” The process of plaque build-up is a slow one and usually takes decades, he adds, yet studies have shown the precursors of plaque developing as early as our twenties. A sedentary lifestyle, unhealthy eating, high blood pressure, diabetes, smoking, and a family history of early heart or vascular disease can all contribute to poor circulation. The Definitive Guide to the “Push Pull Legs” Routine by Michael Matthews (www.legionathletics.com)2/6/2023 “Push pull legs” routines have been popular for decades now.
In fact, just about every time-proven strength and muscle-building program fits this basic mold, and that’s not likely to change. I myself have been following variations of “PPL” routines for years now, and here’s where it has gotten me: There are plenty of ways to start manifesting your desires, from making vision boards to working with the law of attraction. One method, in particular, that's been getting its fair share of attention lately is the 369 method, and it couldn't be easier to do.
After learning what it is and how to do it, I decided to give it a spin to see if it really works. Here's what happened. |
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