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Who doesn’t like to work arms? It is a good looking muscle group, but it is important to make sure you are using good exercises to put the most work on your biceps. That is why I am going to give you the 3 best and worst bicep exercises for men over 50. So make sure to add the 3 best exercises to your workout to get bigger arms. These exercises you can do at home, but you can also do them at the gym if you don’t workout at home. Let’s get started with the 3 best and worst bicep exercises.
Best Exercise #1: SUPINATED BICEP CURL. As you bring the dumbbell up, you want to rotate your hands so that your pinky is pointing up in the air. Use slow movements, and control the weight as you go up and down.
Best Exercise #2: INCLINE BICEP CURL. If you have a bench, you can use that. As you bring the weight up, supinate your hands. Make sure that you keep your elbows in a fixed position throughout the whole movement. Doing these with an incline makes it so your elbows are behind your back, giving you a larger range of motion. If you don’t have an incline bench, you can sit on an armchair and do one arm at a time.
Best Exercise #3: CONCENTRATION CURL. You are going to do this exercise one arm at a time. Put your elbow on the inside of your thigh, to help prevent your arm from moving around. All the movement is just hinging at the elbow, using only your bicep to bring the dumbbell up. This helps prevent you from using momentum to bring the dumbbell up.
Worst Exercise #1: STRAIGHT BAR BICEP CURL. This limits your motion and flexibility, especially in your joints. Your wrists get put in a very uncomfortable and unsafe position. You get the same benefits from dumbbells, without the risk of injuring your joints.
Worst Exercise #2: ANY EXERCISE WITH POOR FORM. Biceps is one of those muscle groups where it is really easy to cheat using momentum. It is better to use lighter weight and good form using only your biceps, than to use heavy weight and have momentum do all the work.
Worst Exercise #3: THE TIMING OF YOUR EXERCISES. You want to avoid training your biceps after you work your back. Back movements involve contracting your biceps because they use compound movements. It is important to make sure your biceps are well rested before working them.
Alright guys, that wraps up this video tutorial with the 3 best and worst bicep exercises for men over 50. Add the best exercises to your bicep workouts. Make sure to subscribe to our channel for more videos on how to build muscle at home.
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