https://www.nutra-365.com/tags/biceps-exercises/ Sat 12 Sep 2026 05:18:21 +0200 https://www.nutra-365.com/videos/178/4-exercises-for-bigger-biceps-ifbb-pro-romane-lanceford/
If you want your arms to grow you've got to put them first. This biceps workout includes 4 of IFBB pro bodybuilder Romane Lanceford's best tips for adding size and mass to your arms. ► Shop Primeval Labs: https://bbcom.me/2ZQ8MUs ► Subscribe to the Channel: http://bit.ly/2DK5lGD ► All Access 7-Day Free Trial: https://bbcom.me/2ZTS5Yq | IFBB Pro Romane Lanceford's Bigger Biceps Arm Workout | 1. Cable EZ Bar Curls: 3 sets, 10 reps 2. Alternating Dumbbell Curls: 3 sets, 8-10 reps 3. Incline Dumbbell Curls: 3 sets, 8-10 reps 4. 21's EZ Barbell Curl: 4 sets, 7/7/7 reps | EZ Bar Curl | You can use the EZ-bar or barbell, whichever you prefer, but the goal here is to make the biceps do the work with minimal involvement from anything else. Also, don't think about the weight. You're not training for power. This is about the pump, so focus on the contraction and the stretch of each rep. | Incline Dumbbell Curl | Incline curls really help you focus on the biceps without much opportunity for cheating. Your first 2 sets are straight sets. That third set is important because it's a dropset. Once you reach failure, which should be around 10 reps, drop down to the next pair of dumbbells and keep going until failure again. | 21s - EZ Bar Curl | Start with seven half reps covering the bottom half of the ROM, then go right into seven more reps over the top half of the ROM. Finish with seven full-range reps, for a grand total of 21 reps. | Follow IFBB Pro Bodybuilder Romane Lanceford | ► YouTube: http://bit.ly/2WGqybN ► Instagram: https://www.instagram.com/romanelanceford/ | Follow Primeval Labs | ► YouTube: http://bit.ly/2TKNcOC ► Facebook: https://www.facebook.com/primevallabs/ ► Instagram: https://www.instagram.com/primevallabs/ ► Twitter: https://twitter.com/LabsPrimeval | Primeval Labs Supplements | ► EAA Max: https://bbcom.me/2ZQ8Qna ► Mega Pre: https://bbcom.me/2ZTfitJ ► Isolit: https://bbcom.me/2ZSUuTa ► Intracell 7: https://bbcom.me/2ZRS6w3 ► Intracell 7 Black: https://bbcom.me/2ZVyDdK ► Vasogorge Black: https://bbcom.me/2ZVyMhi ► EAA Max Energy: https://bbcom.me/2ZWmrcU #armworkout #romanelanceford #Bodybuildingcom #primevallabs #workout #fitness ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Sun 30 Jun 2019 05:31:45 +0200 https://www.nutra-365.com/videos/178/4-exercises-for-bigger-biceps-ifbb-pro-romane-lanceford/ https://www.nutra-365.com/videos/443/seated-straight-bar-curl-superset-exercise-guide/
Learn how to do a seated straight-bar curl superset. Ripped Remix: 4-Week Training Program | Mike Vazquez ► http://bbcom.me/2c5WQLn Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Barbell Mechanics Type: Isolation Level: Intermediate ========================================­===== | Directions | 1. Sit erect on the end of a flat bench, feet out in front and knees bent about 90 degrees. Grasp a fixed barbell out wide with an underhand grip, a hand position that puts more emphasis on the biceps short head. This will be your starting position. 2. Without using body English, do this partial-rep movement by contracting your biceps to curl the bar up to a point just below your chin, then release under control, ensuring the bar doesn’t rest atop the thighs in the bottom position. Repeat for the designated number of reps. 3. Quickly reposition your hands to a shoulder-width grip and repeat for reps. 4. Finally switch to a close grip, which preferentially emphasizes the long head, for the final number of reps. ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2c5XuZ1 Sales & Specials ► http://bbcom.me/2c5WMLD Fitness Articles ► http://bbcom.me/2c5YmwY #1 Online Supplement Store ► http://bbcom.me/2c5X19z Free Fitness Plans ► http://bbcom.me/2c5X9Wu #1 Women's Fitness Site ► http://bbcom.me/2c5WXXf ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 13 Sep 2016 20:48:59 +0200 https://www.nutra-365.com/videos/443/seated-straight-bar-curl-superset-exercise-guide/