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Biceps and Triceps with EC Athlete Josh

 Welcome back to the weekly EC Sports exercise blog! This week we are going "back-to-the-basics" and shining the spotlight on 4 staple movements in EC Athlete Joshua's bicep/triceps routine. 

Watch the video then keep reading for "How-To" explanations and tips! 

Exercise 1: Single-Arm Bicep Curl

The single-arm bicep curl is a great isolation exercise. It allows you to target each of your biceps individually. It is a single-joint exercise for building bigger and stronger biceps. Popular among gym-goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.

  1. Start off standing with your feet shoulder width apart and your knees slightly bent.
  2. Grab a dumbbell of the desired weight.
  3. Curl the dumbbell up. Keep the palm of your hand facing your towards your body. Squeezing and isolating the muscle at the top of the movement.
  4. Slowly lower the dumbbell.
  5. Repeat for as many reps and sets as desired.

Recommended: 3 Sets of 8-12 Reps (Each arm)

Tips: Keep your elbow close to your side. Focus on your mind to muscle connection. Perform the movement slow and controlled.

Exercise 2: Dual-Arm Bicep Curl

This exercise is very similar to exercise 1, with one major difference: it is performed with both arms.

  1. Start off standing with your feet shoulder width apart and your knees slightly bent.
  2. Hold the dumbbell with both hands under one of the weight plates. The palms of your hands should be facing up towards the ceiling.
  3. Curl the dumbbell up. Squeezing and isolating your biceps at the top of the movement.
  4. Slowly lower the dumbbell.
  5. Repeat for as many reps and sets as desired.

Recommended: 3 Sets of 12 Reps

Tips: Keep your elbows close to your sides. Focus on your mind to muscle connection. Perform the movement slow and controlled.

Exercise 3: Single-Arm Triceps Pull-down

  1. Start off standing in front of a cable pulley machine grasping a handle with an underhand grip.
  2. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh.
  3. Squeeze with your triceps for a second or two. Return back up to the starting position.
  4. Repeat for as many reps and sets as desired.

Recommended: 3 Sets of 8-12 Reps (Each Arm)

Tips: Focus on your mind to muscle connection. Perform the movement slow and controlled.

Exercise 4: Straight Bar (Cable) Triceps Push-down

  1. Grasp the straight bar with your palms facing down and lean forward slightly by hinging at the hips.
  2. Initiate the movement by extending the elbows and flexing the triceps.
  3. Pull the handle downward until the elbows are almost locked out and then slowly return back to the starting position.
  4. Repeat for the desired number of repetitions.

Recommended: 3 Sets of 12 Reps

Tips: To keep tension in your triceps, don’t lock out the elbows entirely. Focus on your mind to muscle connection. Perform the movement slow and controlled.

Don't forget to supplement! 

Supplementing is sure-fire way to amp up your progress! Just make certain you're taking high quality products by honest companies, such as EC Sports. 

We disclose everything about our ingredients on our labels. No secrets, no proprietary blends, additives or fillers. With EC Sports you know exactly what you're getting! Check out a few of our recommendations for supplements that help with muscle building.... 

 

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