The muscles of the legs are the largest muscle group, which takes the most time and effort to work out. Many break leg training into several days, but still, it is recommended to allocate one day to the thigh muscles. In this article, you will learn how to pump up the muscles of the thighs.
Anatomy of the thigh muscles
The structure of the thigh muscles is very complex. Thanks to the interweaving of ligaments and muscle bundles, our legs provide such versatile mobility. Now we will consider only the main muscle groups of the legs, leaving behind the small muscles.
Muscles of the anterior thigh:
- Iliac muscle;
- Iliopsoas muscle;
- comb muscle;
- Long adductor muscle;
- thin muscle;
- Thigh tensioner;
- Quadriceps femoris muscle.
Why did we mark different muscles in different colors? And all because they are divided into groups according to their similar functions and the same location.
The first five muscles (muscles of the inner thigh) are located in the upper part of the leg under the groin. Their main function is to adduct the leg.
The thigh tensioner (green) is located on the outside of the thigh under the femur. Its main function is to abduct the leg.
Quadriceps femoris - anatomy:
The quadriceps muscle occupies the largest area of the thigh, consists of four bundles, each of which starts from the knee. Two side bundles form the familiar “droplets” above the knees, and two bundles in the middle continue to the pelvis.
Muscles of the back of the thigh:
- Biceps femoris;
- semimembranosus muscle;
- Semitendinosus muscle.
The main function of these muscles is hip extension in hip joint, flexion of the lower leg, abduction of the leg back.
Exercises for the overall development of the hips
The first and most important exercise for the development of the hips is squats with a barbell. This is basic exercise, which for the most part works out the quadriceps, or quadriceps femoris, but also involves all the muscles of the thigh and lower leg. If you want to shift the focus to the quadriceps, then put pancakes under your heels.
Technics: Correct execution technique is vital in this exercise, since if it is violated, you can get severe injuries to the spine or knees. During the squat, the back should always be kept straight and the pelvis pulled back. The knees should be turned in the same direction as the toes. The head is in line with the knees. The bar should not lie on the neck or fall to the middle of the shoulder blades. Its most comfortable and safe placement is on the trapezius muscle.
Second general exercise for the hips - leg press. Here, all the muscles of the thigh are also included in the work, but more emphasis is placed on the quadriceps femoris. This exercise allows you to isolate your back with the right technique.
Technics: The leg press machine is adjustable, so you need to set it up for yourself (seat and platform tilt). The back should be fully pressed to the seat, the lower back should not come off. When performing a bench press, we do not fully straighten our legs, since the knee joint should not slam shut. You can adjust the load by placing your feet down, in the middle or up the platform, wide or narrow.
The next exercise for the complex development of leg muscles is lunges with dumbbells in dynamics. That is, in such attacks we walk, and do not stand still. As in the previous exercises, the emphasis is on the quadriceps, but the whole leg is developed.
Technics: Technically, this is a difficult exercise, but a useful one. It is better to perform it with dumbbells, as this will help you keep your balance. The back should be straight, legs bent at 90 degrees. When sitting down on your leg, do not rest your knee on the floor.
Exercises for the quadriceps femoris
One of the most common exercises for developing the front of the thigh is the leg extension in the simulator. This is an isolating exercise that allows you to work out the lateral heads of the quadriceps femoris as much as possible, and this is the answer to the question “how to pump up the medial thigh muscle?”. Perhaps the best exercise for the medial muscle is not to be found.
Technics: There are trainers with or without a back. If there is a backrest, then adjust it so that the lower back is firmly pressed against it. If there is no back, then try to keep your back straight. For fixation, hold on to the handles located at the edges of the simulator. Extend your legs to the end.
How to pump up the quadriceps femoris muscle in isolation? Second useful exercise for this purpose, squatting in the Gakk simulator. This exercise allows you to isolate the back, which is convenient for many athletes. Also here you can sit as deep as possible.
Technics: The back should be closely pressed against the back of the simulator, always keep your hands on the latches. You can squat as deep as possible only if you have no problems with your knees.
How to pump up the back of the thigh?
Speaking about how to pump up the biceps of the thigh, you should never lose sight of this exercise - the deadlift. Technically, the exercise is quite difficult and traumatic. If performed incorrectly, it can lead to various injuries of the spine and a sharp increase in intra-abdominal pressure, which has its consequences.
Technics: Fulfill deadlift it is necessary with a straight back, the stomach should be tucked up, and the press should be slightly tense. To work out the hamstrings as much as possible, it is better to perform deadlift on straight or slightly bent legs.
The second exercise in the topic on how to pump up back muscles hips - tilts with a barbell. This is an analogue of the deadlift, but it is performed with a barbell on the shoulders.
Technics: The back should be straight, legs also straight. We take the pelvis back during the slopes.
Another exercise on the list of how to pump up the back of the thigh is hyperextension. It is done in a special simulator.
Technics: The simulator is adjustable, so install the rollers for attaching the legs under you. The knees should be halfway outside the support, the stomach is higher than the pelvic bones - hanging freely. Bend over with a slightly bent back to reduce stress on the lower back.
The last exercise for pumping up the back muscles of the legs is bending the legs in the simulator. This is isolated exercise for the biceps of the thighs, which allows you to work them out best.
Technics: The angle of the simulator must be adjusted for yourself, the knees should slightly go beyond the bench, and the roller should be placed on the calcaneal tendon. While bending the legs, the pelvis should not come off the bench. It is necessary to raise the legs twice as fast as to lower them, and it is necessary not to lower them completely.
How to pump up the muscles of the inner thigh and thigh strainer?
There are a lot of exercises for the inner thigh, but almost all of them are performed without weights. We will tell you how to best develop this muscle group.
The first and second exercises for the adductors of the thigh are bringing the legs while standing in the block and bringing the legs together.
Technics: Put on a special cuff on your leg, hook the carabiner of the block onto it. Move your leg to the side. Bring your leg to the maximum.
The second exercise is bringing the legs together in the simulator. This is an isolating exercise that will help you pump up the most qualitatively. internal muscles hips.
Technics: The lower back must be pressed closely against the back of the simulator, the legs should be placed on the holders. Bring your legs to the maximum and spread also to the maximum. On the last repetitions, you can help yourself with your hands.
Exercise for the thigh tensioner - leg breeding in the simulator. For this there is special simulator opposite to the previous one.
Technics: We press the lower back closely to the back of the simulator, place the legs on the mounts. Spread your legs as far as possible to the sides, without bringing them to the end together.
Another exercise for the thigh tensioner is the abduction of the leg in the block.
Technics: Put a special cuff on your leg, hook the carabiner of the block onto it. Take your leg as far as possible to the side, trying to keep the body straight.
Well, here we have answered your questions "how to pump up the internal muscles of the legs, the front of the thigh and the back." Remember that you need to train your legs no more than once every 6-8 days. Use as much as possible more exercise for a better study of all the muscles of the thigh.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata of the thigh, as well as the extensor muscle of the lower leg in knee joint(vasculi lateralis muscle).
Exercises for the outer thigh at home
Do you want to lose fat fast? outside hips at home Looking for effective exercises to pump up outer part hips? Here! In the article we will talk about a set of exercises with which you can pump the necessary muscle group. Remember: regular exercise, proper exercise technique and a proper diet will help you achieve maximum results.
Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.
COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH
| Exercises | Sets | Reps/Time |
|---|---|---|
| 3 | 25 | |
| 3 | 15 | |
| 3 | 15-20 | |
| 3 | 15 |
Exercise helps to work effectively outer thigh. Additionally, the inner surface of the thigh is loaded.
Technique:
- Get on all fours with an emphasis on straight arms and legs bent at the knees.
- On the inhale, take right leg aside and secure it. The thigh is parallel to the floor.
- As you exhale, slowly lower your leg.
Number of repetitions: 3 sets of 20-25 reps.
Tip: Over time, to increase the load, you can use a dumbbell (placed at the bend of the thigh and lower leg). When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.
Exercise for training the outer side of the thigh. Additionally loaded gluteal muscles, square muscles lumbar and back extensors. In statics, the arms tense up (holding the support).
Technique:
- Lie down on a chair with an upholstered seat or bench, emphasis on your stomach. The body is stabilized by the abdominal muscles.
- Straighten your legs, keeping your feet together.
- Inhale as you lift your legs up and hold for 1 second.
- As you exhale, slowly take starting position.
Number of repetitions: 3 sets of 15 repetitions.
At home, for emphasis on the stomach, you can use a pair of chairs with an upholstered seat, placed side by side. Before doing the exercise with additional load to prevent injury to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotations of the pelvis.
Advice: Due to the shift of the load from the spine to the hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with a sedentary lifestyle. Athletes with back problems should consult a doctor before performing.
Works and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased with weights or dumbbells.
Technique:
- Starting position: legs wider than shoulders, socks turned to the sides, back straight.
- As you inhale, slowly lower your pelvis until your thighs are parallel to the floor.
- As you exhale, take the starting position.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: When doing this, make sure that your knees do not protrude beyond your toes.
This exercise targets the quads, glutes, hamstrings, and calves.
Technique:
- Put your hands on your belt or put your hands behind your head. Keep your back straight.
- As you exhale, lunge forward with your foot so that her knee forms a 90-degree angle. However, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
- On an inhalation, push off with the heel of the forward leg and return to the starting position.
For balance, the toe of the working leg can be slightly beveled.
Number of repetitions: 3 sets of 15 repetitions.
Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.
The effect of training will appear faster with regular exercise in combination with low calorie diet. Normalize your diet and choose a specific time to exercise. Stick to the set schedule.
- The effect of exercises for the outer side of the thigh directly depends not only on their regularity, but also on the execution technique. Especially when done at home. Watch your technique by doing exercises in front of a mirror.
- Muscles grow during rest after training, so remember to alternate between work and rest. On the initial stage We recommend doing no more than 3-4 times a week. Before increasing the number of workouts, consult with a trainer.
- The first result will appear after 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even if the target muscles hurt a lot.
- Begin and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of operation.
Exercises to work out the abductors (abductor muscles of the thigh), buttocks, tensor fascia lata, as well as the leg extensor muscle in the knee joint (wide lateral thigh muscle).
In conjunction with proper nutrition and aerobic exercise reduce body fat and form a beautiful silhouette of the legs.
Quite often, experienced athletes begin to notice how some muscle groups respond better to the load, while others, on the contrary, begin to lag behind in development. Why is this happening? Maybe you feel bad working muscle; give it an insufficient load for growth, or vice versa, do too much exercise, so that the muscle does not have time to recover ...
In any case, we are for a harmonious physique, and therefore today we will talk about how to pump up the outer part of the thigh - just the very area that is often left without proper attention. And very much in vain!
Legs need to be worked out hard and intensively, devoting a lot of time and effort to them, and beginners, of course, want to quickly get voluminous arms, they often don’t even remember about their legs. That's why it's not surprising that this is the most lagging muscle group in most gym goers...
Indeed, it’s easier to do a couple of approaches for biceps than to shoulder heavy barbell and sit down with her. However, if you don't want to turn into a laughingstock on the beach, carrying a mighty torso on two pasta, then it's time to take your legs in your hands and pay more attention to your quadriceps. 
A bit of anatomy.
The front surface of the thigh - quadriceps - consists of 4 heads: intermediate, straight, medial and lateral. The latter is located just on the outside of the thigh, giving the legs a powerful look not only in frontal poses, but also from behind and from the side. The lateral head is one of the most massive and powerful muscles of our body, and therefore it should respond to the load without any problems, you just have to correctly place the accents in leg training. But how to place these accents? What should be done to pump it up?
The secret lies in the position of the foot - the more the toe is turned inward, the more involved lateral head. The trouble is that squatting or doing a leg press in this position is not only uncomfortable, but also traumatic for your knees, so we will start training with leg extensions in the simulator.
Leg extension from a sitting position.
Fulfillment: we unbend not both legs, but each separately. If the design allows, we sit on the simulator diagonally, hanging our free legs to the side of the seat. The working leg is slightly "littered" inward, which will allow you to concentrate on outer surface hips. We do 15-20 repetitions and change the leg.
In addition to preliminary fatigue, extension at the beginning of a workout is also a good warm-up for your knees, after which you can move on to the “main dish” - squats.
Fulfillment: we put our legs a little narrower than the width of our shoulders, the socks should look straight. It is desirable to squat not lower than parallel so that the load does not go from the hip to the gluteal muscles. We perform 12-15 repetitions. If you wish, you can replace part of the squats with hook squats or platform presses, the setting of the legs is the same.
Accented lunges.
The final exercise will be lunges with dumbbells.
Fulfillment: we take a step forward, descending as deep as possible, after which we rise from the gray-haired position with the effort of the supporting leg and leave for the initial, starting position. In this case, the toe of the supporting leg is slightly turned inward, but the knee should look straight ahead, and not follow the toe to the side. We repeat with the other leg. It is required to perform 15-20 repetitions for each leg.
Well, for a snack - a favorite female simulator, which, of course, is useful not only for the fair sex - a machine for breeding and reducing legs.
Leg extensions while sitting in the simulator.
To pump up the outer part of the thigh to failure at the end of the workout, we will act on it in isolation.
Execution: sit in the simulator, rest your legs on the pillow-holders. Overcoming resistance, spread your legs to the sides along the maximum available trajectory. Then a smooth return to the starting position ... Do 3-4 sets of 10-15 repetitions, and your quadriceps will begin to “burn with fire” ...
Legs are the foundation of a strong body. Follow our recommendations, and in a month you will amaze your friends with the power of your lower half. See you on the platform!
There are so many pseudo-specialists around who, after 2 presses and 5 squats, are already starting to teach you the technique of pumping legs. Learn how to pump up your thighs the right way!
Understand, having been like a couple of months in, you have not yet become such an experienced athlete to forget about the technique and give advice on how to properly pump up the hips for a beginner. You have to shed gallons of sweat in the hall, go through the path of victories and mistakes before you yourself understand everything. Until then, soak it up useful advice from our expert!
Strong, well-built quadriceps femoris muscles are a sure sign of a beautiful physical form. Huge, developed ones can become the highlight of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportioned body with sculpted legs and a belly with thin legs. Therefore, a lot of guys are engaged in the heat in their pants, hiding their shortcomings.
Most likely, just like that, you will not grow hips like professional bodybuilders, however, it is in your power to make your quadriceps dense, strong, with a clear relief that meets all standards. Observe correct technique and be persistent, then you will not need years on beautiful hips.
Why pump your hips
Quadriceps make up a huge amount muscle mass in the body. They make us spend countless hours in gym, shed liters of sweat and all this in order to build up a few grams of muscle and still pump up the hips. And it's worth it: training quadriceps will allow the muscles of the whole body to grow due to the natural production of growth hormone and testosterone.
Squats, for example, require a huge number of muscles throughout the body to control the weight: the quads and hamstrings, back, traps, shoulders, and all of these contribute to moving and/or stabilizing the weight during the lift. As a result, all muscles will grow. It is this exercise that will help you properly pump up your hips. You only have to ask yourself one question: Do I want this?
A Brief Anatomy Lesson
If the answer to our question was yes and you really want to pump up your hips, let's take a quick look at the anatomy of the hips and functions muscle groups so that you can visualize the work of your body during your workout. The thigh consists of three muscle groups - anterior, medial and posterior.
The anterior thigh muscle group is the most popular pump target among athletes. It consists of the quadriceps (and its four heads - rectus, medial, intermediate, lateral) and the longest of all human muscles - tailor.
Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a flat surface, but is not able to run and can only move up stairs with difficulty.
The medial group of the thigh consists of three adductor muscles - long, short and large, as well as thin and pectinate.
The posterior thigh muscle group combines the semimembranosus and semitendinosus muscles. Wanna have powerful biceps hips? Try a workout from an expert on our site site!
All the muscles of the quadriceps provide the work of the knee joint. In addition, the rectus femoris, due to its location, provides flexion of the leg at the hip joint. All this anatomical information must be remembered when performing exercises on the legs. For what? To understand how to properly pump up your hips and get results! Now get down to business!
The best exercises for pumping up the hips
Now that you've learned a bit about thigh muscle anatomy and function, let's delve into what makes the quadriceps look prominent. These exercises and training program are designed to get the most out of every trip to the gym and quickly pump up your hips. Be aware of technique and do not work with excessively heavy weights to avoid injury.
Squats
To properly and quickly pump up the muscles of the thighs - squat. It is on the back that is the main exercise in gaining muscle mass. Stand in the power rack under the barbell and place it comfortably on upper part back, on the trapezius muscle. For stability, grasp the bar firmly with your hands and move away from the rack. Feet are shoulder width apart or slightly wider.
Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may roll forward. Lower yourself until your hips touch or until you reach a comfortable range of motion. Raise the weight back through your hips first, then your knees. At the top point, the knees do not fully straighten.
Completely up to you. Full range work is ideal for any exercise, but squatting can cause knee and back pain. Lower yourself as far as possible, and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the result is worth it - you will pump your hips into perfect shape.
To pump up inner part quadriceps (medial broad muscle hips), squat with a wider stance and feet turned out.
Deep squat with a barbell
To stand under and put it on the chest opposite the deltas. Cross your forearms - one on top of the other - and grasp with both hands. Keep your shoulders parallel to the floor and your head up. Grab the weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on the shoulders. But here the back is held a little straighter. These squats are aimed at pumping up the legs and especially the quads, as opposed to regular squats, which involve the hamstrings more.
If you're new to the front squat, start with the Smith machine first, and when you're comfortable, move on to free weights.
If you are very tall and lean forward too much, or your heels are off the floor, place 2 or 4 kg plates under them for extra stability. This applies to all squat variations.
Hack squats
To work more on the outside of the thigh (latus lateral muscle) there is nothing better. With a weight that is comfortable for you, stand in the simulator under the stops, your feet are on the platform shoulder-width apart. Lower yourself as far as possible, and then return to the starting position. Don't make quick movements, so as not to add stress to your knees, it is better to work at a constant speed. The legs are not fully extended.
If there is no hack simulator?
Some halls do not, but do not despair, there is a way out. Simply place a barbell with weight behind the calves (a kind of deadlift but with weight behind the legs). The back is straight and the head is raised. Rise up until you are almost completely straight. The legs always remain slightly bent at the knees. Return to the starting position, but the weight of the floor does not touch. This exercise for pumping up the thighs requires strict technique, so until you get comfortable, work with light weight.
leg press
Another great way to build mass is at a 45-degree angle. Advantage: minimum load on the lower back, and the maximum - on the hips. Sit in the simulator so that you can work in full amplitude. Place your feet on the platform shoulder width apart. Push the weight while keeping your knees slightly bent. Slowly lower the weight with control. Get as low as possible and avoid half-range movements - you are just fooling yourself and not developing muscles. Proper execution is a guarantee that you are guaranteed to pump up powerful hips.
Straightening the legs on the simulator
For isolated muscle work while pumping up the hips, there is nothing better. Sit on the simulator so that the axis around which the movement occurs in the knee joint coincides with the axis of rotation of the load. The back is tightly pressed to the back. Place your ankles under the rollers. Lift the weight at a moderate pace and squeeze your quads at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to create unnecessary stress on the knees and ligaments.
For a deeper pumping of the upper thighs, try this version of the extension. Perform the movement as described above, but this time, with your legs up, lift your back off the seat so that your hips and torso are 90 degrees or less. With this performance, take less weight, but, believe me, the muscles will burn anyway!
Barbell lunges
is a great formative exercise. They give an attractive rounded shape and bind together all the muscles of the thigh. Despite the fact that lunges pump up the entire thigh, in this article we will only talk about the effect on the quadriceps.
Place a relatively light barbell over your shoulders as in the squat exercise. Step back from power frame and step one foot forward. Bend your leg so that your back knee almost touches the floor. And remember: the knee should not go beyond the foot, if it does, take a bigger step. When lifting back, push off with the working leg and return to the starting position, placing the feet together. Do the same with the other leg, this will count as one rep.
A great alternative to barbell lunges is Smith machine lunges. Do the required number of repetitions with one leg, then the second. After each lunge, do not come back, but simply continue to squat with one leg. Then change.
Many instructors prefer walking lunges to pump up the legs and especially the hips. Make sure your gym has room for at least 30 lunges. Take a lunge with one foot. Pull up back leg to the starting position and step forward with the other foot.
Workout for pumping up powerful hips
Hip workout
For a more detailed study of the hips, use these training programs: for inner and outer thighs.
If you want to build the inside of your quadriceps, squat with a wider stance and feet turned out.
As you work out, visualize your leg muscles building up and your hips getting bigger. Professional athletes say that such visualization sets you in the right mood and helps you achieve exactly the result you dreamed of!
You already did a great job, it remains to make a small breakthrough and finish your regular full-body workout with this complex for the thighs.
That's the whole secret of powerful legs and pumped up hips - a super-effective workout with correct technique! Control your body during each exercise and remember healthy habits when you finish working in the gym. Only complex work on yourself will bring you the long-awaited result!
Taking creatine, arginine, intratraining, amino acids bcaa and pre-workout complexes. Such sports nutrition specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!
We swing our legs
Basic set
Extended set
Basic set
Basic set
Extended set
Dymatize | Dymatize BCAA 2200 ?
4 tablets between meals.
The essential branched chain amino acids in the Dymatize BCAA complex provide muscle cells with essential building blocks. The use of this supplement will help not only maintain and increase muscle tissue in the body, but also optimize the passage of a number of other metabolic processes.
Dymatize | L-carnitine xtreme ?
1-2 capsules daily, preferably with meals.
The fat burner of the world famous manufacturer Dymatize L-carnitine xtreme 60ct is a unique product, its main purpose is to dispose of subcutaneous fat as quickly as possible.
Dymatize | ISO 100?
If necessary, you can add one serving before bedtime.
Dymatize Iso 100 728g - a protein mixture from the American manufacturer Dymatize, it contains 90% milk protein and whey isolate, delivers slow and fast proteins to the athlete's body.
TwinLab | Men's Ultra Multi Daily ?
1 capsule.
Designed specifically for men, Twinlab Men's Ultra Multi Daily vitamin and mineral complex contains the necessary set of nutrients and special matrices to improve prostate function, as well as antioxidants and tonic components.
Universal Nutrition | Ultra Whey Pro
1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.
Universal Nutrition | Amino 2250 ?
2 capsules before and after workout.
It won't take long to build the outer (long) head of your biceps. Do it with a quick and effective workout for biceps!
When you first start training your arms, basic exercises are all you really need to grow them. But while barbell and dumbbell work is enough for beginners, you will eventually need to do more specific, detailed work to see your arms grow, get bigger, stronger, and better.
If you train with iron enough time, you know and understand what I mean. Advanced arm training requires "decomposing" the biceps into parts. It needs to be aimed at working out the short and long heads.
If you are not familiar with the anatomy of the arms, the biceps has two heads. (Hence, "bi" two, biceps). The long head is the outer part of the biceps, so when the lifter is in the back double biceps pose in the photo, the part of the biceps you see is the outer (long) head.
Focusing on a long head will not only improve general form biceps, but will also help you add size to them and improve strength for other pulling movements. You can add this a simple workout to your current biceps program or turn it on at the end of your back workout.
The workout below is a fast, focused superset. You can either do it as directed or make a small change. If you want to do each exercise individually as standard sets, that's fine too, but be aware that it will take a little longer to complete.
Workout
superset
1A. Close Grip Curl – 3 sets of 8-10 reps.
1B. Lifting dumbbells for biceps with a hammer grip lying on incline bench- 3 sets of 10-12 repetitions.
Rest 45-60 seconds between sets. We do not rest between exercises in a superset.
Barbell Curl with narrow grip.
It may sound strange, but to target the outer head of the biceps, you really need to use a close grip on the barbell curls. Place your hands close together on the bar, but not until your fingers touch. The grip should be narrower than shoulder width. For a more comfortable execution of this movement, you can use the EZ - neck.
When lifting the bar, try to transfer the load to the little fingers. This will give more emphasis to long head. Take your elbows back a little and squeeze the bar at the top of the amplitude, as if trying to crush it.
Hold this contraction for two counts before you start lowering the weight. You shouldn't try to break records with your chosen weight, but make sure it's heavy enough to get your biceps working.
Hammers with dumbbells lying on an incline bench.
Use a high incline on an adjustable bench (45g). Arch your chest and roll your shoulders back. To aim for the biceps, your arms should be hanging and your elbows will be still when you bend your arms. Control the weight, not the other way around, so focus on lifting and bicep work, and try not to swing your arms.
At the top of the dumbbell curl, tighten your biceps again for two counts as you did with the first exercise. Then lower the weight back to the starting position, slowly and under control. Don't let momentum make you drop dumbbells when your arms get tired!