Don’t think when building biceps you have to perform endless amounts of biceps curl exercises because this isn’t the case. In fact, you can build good size on your biceps without even lifting weights. I’ll show you how…
You can use static holds for building biceps
Static holds are a simple exercise which simultaneously work the triceps of one arm whilst working the biceps of the other arm.
Here is how they are performed…
- Standing or sitting, hold the arm of the bicep to be worked at a 90 degree angle at the elbow, with the palm up.
- Grip over the top of the wrist with the other arm.
- Now, try as hard as you can to curl upwards the biceps of the arm being held, whilst simultaneously fighting as hard as you can with the other arm to prevent it from moving at all.
- Fight as hard as you can to curl it for around 20-30 seconds.
- Rest for a minute, then repeat on the same arm.
- Repeat for a total of 3 times.
- Switch arms and start over.
It sounds simple; too simple in fact. But mark my words, this is an extremely intense exercise, and the pump you will get in the biceps and triceps will likely add well over an inch to your arm temporarily.
And, with good nutrition to make the muscle grow, don’t be surprised if you get to keep that inch or more…
Why this works so well…
Not only are isometrics known as great muscle builders, but don’t forget that over time, you are adding progressive resistance. Because, having both the triceps and biceps fighting against each other allows them to become stronger so they can fight with more and more power.
This is the equivalent of adding heavier weight (resistance).