Bicep Training Tips

by Nicole Cress

Bicep Training Tips

Summertime is right around the corner, and that means tank-top season – time to show off those shapely arms you’ve worked so hard for!

Biceps might not be at the top of your priority list when it comes to training but they still shouldn’t be neglected. Whenever I train them, I work to engage the muscle fully and get the most activation.

Here are some of my training tips that you can incorporate into your program, plus a killer biceps tri-set that will help you get a little gun show going of your own.

  • Don’t swing the weights! Lower the amount you are using if you have to, but avoid using momentum to move the weight.
  • Keep your shoulders down and back:  Something I have to remind myself constantly.
  • Don’t lift your elbows:  It brings your anterior delts into the movement.
  • Keep your wrists in line with your forearms as you bring them from the stretch position to the contraction.
  • Change up your tempos! Try lowering the weight with a three-to-four-second negative—an advanced move, so don’t be afraid to lighten the poundage. Or try a 2 sec contraction. Aim for constant tension.

Gun Show Biceps Tri-set

Do all three exercises back to back. Rest one minute, and then repeat for three rounds.

  1. Alternate Cross-Body Curls:  3 sets x 8 reps ( Hold a 2-second contraction at the top)
  2. Incline Dumbbell Curls:  3 sets x 10 reps (Include a 3-second negative)
  3. Dumbbell Spider Curls:  3 sets x 12 reps (Hold a hard flex at the top)

Take your BeautyFit BeautyStrong and tag me in those #FlexFriday pics! I want to see those guns!!

Be Beautiful. Be You.

XOXO~ Nicole Cress

SAVE 20% OFF BEAUTYFIT WITH CODE: NC20

Nicole Cress
Nicole Cress

Health & Wellness Coach, NPC National Bikini Competitor

Nicole Cress is a health and wellness coach and the co-owner (with her husband, Allen Cress) of Maximum Performance Training, where she helps others reach their fitness goals through online coaching. She holds a degree in exercise science from Transylvania University and advocates living a balanced lifestyle, guiding her clients to focus on being whole and well in mind, body and spirit. She is the Founder of SheLifts Women’s Retreat. A national-level bikini competitor who has been competing since 2010.


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