“GET A GRIP” ON YOUR BICEPS TRAINING!

LABRADA Nutrition fans, when training your BICEPS, if you are constantly using the same grip, then you are not effectively targeting BOTH heads of the BICEPS muscle! While a SHOULDER-WIDTH grip (the “normal” grip) does manage to hit both heads of the BICEPS a fair amount, you can do a BETTER job of isolating either head simply by VARYING your grip.

If you WIDEN your grip outside of shoulder-width, you will target the SHORT (Inner) head of the BICEPS, which is responsible for WIDTH/THICKNESS of the muscle. Alternatively, by NARROWING your grip inside of shoulder-width, you will target the LONG (Outer) head of the BICEPS, which is responsible for the PEAK of the muscle.

Now, even though the exercises for BICEPS are pretty standard, you can add variation through your GRIPS! For example, for barbell curls, use a WIDE grip to target the INNER head and switch it up to a NARROW grip in order to target the OUTER head. Hammer Curls and Concentrations Curls are also great for targeting the OUTER head.

Remember, you never want to do the same routine over and over again when doing any kind of workout because your muscles respond best when you “surprise” them! So, for great BICEPS growth, “come to grips” with the fact that you need to VARY your GRIPS!

Train HARD, LABRADA Lean Body Nation!!

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