To fully shorten the bicep use a high cable machine and keep your
shoulder depressed throughout the movement. Imagine there is a pencil
lying in the crease of your elbow and you are trying to crush it with
every rep. For a really hard contraction be sure to supinate at the top!
The fully lengthened position for the bicep will be
with your elbow behind you, tricep contracted, and the hand pronated
(palm down). This is also the fully contracted position for the tricep!
Remember to work the full range of motion for a given muscle within the
workout, even if it takes more than one exercise.
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