With a basic set of resistance bands causing as little as $20, the affordability and convenience of these simple tools makes them a great choice for anyone that wants to get a good workout on their own terms. 2) Stepping Bicep Curls. That could not be further away from the truth. Grab both ends of the band with your right hand. We all know squats are one of the simplest, yet most effective exercises that you can do. Your muscles don’t know the difference between resistance provided by a free weight (barbell or dumbbell) versus a fitness strength band. Of course, at the top of the movement where the biceps are far stronger, the exercise is hardest because the band has been stretched much further, creating far more resistance. The other added benefit for doing bodyweight workouts including resistance bands is that you can do them anytime and anywhere without fancy gym equipment or expensive memberships. This makes them excellent for targeting specific joints and muscles through many different degrees of rotation. Stand on one loop and grab the other loop with your opposite … Best Resistance Band Workouts. Step both feet onto a looped resistance band, holding the other end of the loop with both hands. By turning your hands over and palms facing down, you elongate the bicep muscles and put more pressure on the forearm muscles. It’s 2018 and yet the prevailing view still exists that resistance band training is not real resistance exercise. People buy gym memberships, expensive adjustable dumbbells, or fill a spare room with a … This is where the muscle is the strongest, and you will experience a very tight contraction. The biceps (and triceps) are some of the most visible muscles to others. Then, in both sequences we follow that up with three exercises with higher reps and with resistance bands. Resistance bands are great for rehab when you get injured and for the elderly as an introduction to resistance training. This means that the weight you can use is limited by the weak range and your biceps is not being challenged in its strong range. Yes, bands are great for all of the other muscles groups, However, the Biceps exercises are a game changer! Resistance bands are practically weightless and very compact, making them ideal for bicep workouts at home or to take on the go. The Differences: I n addition to the similarities that elastic resistance shares with free-weight resistance, there are several benefits that elastic resistance offers that free-weight resistance does not. There are no weights to drop, slide off, or need adjusting.You’ll never need a spotter, and can do every exercise while sitting or standing upright. First, progressive overload is easiest when you are dealing with straightforward resistance levels like dumbbells and barbells with plates provide. Of course this isn’t practical, but using resistance bands is a method available to you that essentially does just that! Dynapro is a major player in the resistance band market, and for good reason. Repeat. The main types of resistance you can use are: Free weights – resistance is dependent on the angle and gravity, so for instance, a barbell curl is hardest at the bottom (where the muscle is weakest), and easy at the top (where the muscle is strongest). Are you looking to build up some rippling bicep muscles to show off at the beach this summer? Whether you are a beginner or already at an advanced fitness level, resistance band exercises can give your muscles a good challenge. Stand feet hip-width apart and arms down by your sides, hands facing forward. Expensive; Not travel-friendly; May not be ideal for elderly or injured people; Take up more space; Resistance Bands Vs Dumbbells: Which is Better. For a few reasons. Chest exercises with resistance bands are just as good, if not better, as free weights for building muscle. Beginner Bodyweight Workout: Begin a New Journey, How Long Does It Take to Lose Weight - and How To Keep It Off, Upper-Lower Split Workout With Resistance Bands. You'll build back and biceps muscle, size, and strength, with this resistance band countup series from fitness director Ebenezer Samuel, C.S.C.S. The famous Arnold Schwarzenegger is often considered the “Godfather of superset training”. Best Resistance Band Biceps Exercises. (I personally fall into the second group, my biceps have always been the hardest muscles for me to grow). There are a lot of different resistance band bicep exercises that you can tackle and program. Push-ups are a compound exercise, that is, they involve more than one joint. Now, lower slowly back to the start. Use these moves to add some size to your biceps and triceps! Bring your hands to chest height in tight at your sides with palms facing down. Today’s resistance band arm workout will focus on triceps, biceps and shoulders. So that is why resistance bands come with a resistance range. In this resistance band upper body workout, we will focus on building biceps, triceps, delts and pecs definition. Instructions for Reverse Bicep Curls with Resistance Bands: 1. If you're wondering how to get cut, look no further than this guide to cutting body fat. However, doing resistance bands chest exercises is an excellent option for beginners. Machines – resistance is the same throughout the movement, so you are limited by the weakest part of the movement. You can use resistance bands for exercises that target any body part without putting extra pressure on the joints. The resistance increases as the band is stretched and you move away from your weak zone. Best Resistance Band Workouts. Both tools work great at strength training. This enhanced contraction, when repeated over a few sets, will result in a great biceps pump during the workout and accelerated biceps growth if done over a period of weeks or longer. Uneven push-ups can be corrected by doing a number of things, including smaller sets, or partial (range) reps, amongst others that we will discuss. So you need to figure out where your weak point is, and train to correct it. Resistance Band training is a secret weapon that more people should use. Personal trainer and dietician Luke Zocchi summarised it thus: " Like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. Oh yeah, it just happens to use Resistance Bands. While resistance bands are great for all of your muscle groups, using bands can provide a deeper, more intense workout to increase the size and strength of your biceps. The biceps is a comparatively small muscle so it can lift less and gets tired sooner than the triceps, for example, please bear this in mind when picking the right resistance band for biceps curls. Biceps Curls. The biceps are one of the easiest muscles to build with resistance band training. This way, if you use a sufficiently difficult band, you can work the muscle at an appropriately increasing level as you transition from weak-to-strong ranges within the exercise. You've got to check it out! You have a weak area in the chain. Why? Bicep Exercises with Workout Bands Activate Your Biceps Brachii with Ascending Resistance. Standard sets with five resistance bands likely won’t be enough if you’re looking to get serious about gaining muscle mass. Not only that, an intelligent resistance band can be even better than free weights when training your biceps. They are quite inexpensive compared to traditional gym equipment - all you need are a few different sizes and resistance levels instead of an entire rack of heavy, expensive dumbbells and weights. It’s carried out as … Allow you to master good form; Cons of Free Weights. So, for your arms, resistance bands are: more effective due to the increasing resistance curve, safer, more convenient, and far more affordable than weights. So, where you are the strongest, they provide the strongest level of resistance. This means that the biceps is worked much harder at the top of the curl. Thanks for visiting Cardiosmash.com! I hope you find this site to be interesting and helpful. Sets 4 Reps 12-15. It will be difficult to find a resistance band that is equivalent to a 100-pound dumbbell. Or sit on a bicep machine in a gym - that’s resistance too. You have never trained your Biceps like this! In short, these resistance bands are good for life on-the-go, according to the over 3,000 reviews on Amazon. One of the most significant advantages of using bands is … This blog will be a helpful guide of how to do bicep exercises with resistance bands. Here are (5) Arm Exercises with Resistance Bands for Bigger Biceps: Straight Bicep Curls; Hammer Curls; Static (Tension) Curls They are ... Biceps curls with resistance bands. Then, bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Bicep exercises with resistance bands provide the ideal workout to help increase stamina, performance, energy and muscle size. Resistance level: medium. In order to build muscle, you will need to eat more. I don’t normally do this one myself, as I find that push-ups are more effective. Our muscles don’t know the difference between resistance from a dumbbell or a resistance band. There is a good reason why physiotherapists have been using them to rehabilitate and strengthen injuries for the last 30 years. Your training toolbox works the same way. Band Back Press. Alternatively, you can do each arm individually for a more challenging exercise. Resistance band bicep exercises are unlike any other workout for your bice Exercises with shorter ROMs don't suffer from quite as much of this issue, and you can certainly get around it by doing partials with different amounts of band stretch and band strength to try and get the most out of each part of the ROM. 3 reasons why using resistance bands for biceps is a good idea: The resistance level increases as the band is stretched, so your muscles get the highest resistance when they are in their strongest position (read this article to find out more). Do the best Biceps Exercises with Bodylastics Resistance, Exercise Bands to build size on your arms. Free weights, resistance bands, machines - they are all tools that create mechanical tension to build muscle. One of the best parts of resistance band workouts is convenience and cost. You need to stand with feet shoulder-width apart with both feet on the band. At the end of the day, you’re in the best position if you own both a comprehensive resistance band set and a set of dumbbells. The Versatility of Resistance Bands. Resistance Band Workout For Biceps and Triceps 4 Resistance-Band Exercises That Will Strengthen and ... Dr. Fauci Says Joe Biden's 100-Day Mask Mandate to Reduce COVID-19 Cases Is Flye. The reason resistance bands are so effective to the bicep because they give you a full range of motion throughout the exercise. With these advantages over weights and gyms, there is a strong case for you to use resistance bands in your workouts. Insane pump! When it comes to building muscle, free weights are typically more effective. Hone your biceps peaks while adding overall muscle, size and strength to your arms with a resistance band using the half-iso biceps preacher curl from fitness director Ebenezer Samuel, C.S.C.S. Then, bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. It depends on what you consider "bulking". We spent 25 hours testing 11 sets of resistance bands. So, are resistance bands your best choice for home biceps training? You can use them at home, on vacation, and anywhere in between. Robert is on a mission to inspire and share his message across the entire world. The biceps can undoubtedly be developed to a high degree by the consistent use of resistance bands for arm training. Use this 25-minute resistance band arm workout designed by a certified trainer to shape and strengthen your biceps, triceps, and shoulders—it's only 13 moves. Air/bodyweight squats require no equipment and can really trigger results in lower body muscle gains, while... Two of the most well-known bodyweight exercises that target the lower body are squats and lunges. In this article, we provided five of our favorites to help you build your biceps and forearms. Delivery dates may be delayed due to couriers being overwhelmed. Resistance bands are lightweight and versatile pieces of workout equipment that you can use to exercise any part of your body. This means that your curls are no longer limited by the weakest point in the movement. You could use more weight if you did partial reps in the top half of the exercise, or if you could somehow slide more weight on and off during each rep! This exercise is an excellent alternative to bicep curls with resistance bands. The resistance band bicep curl is a great way to strengthen your biceps without using a barbell or dumbbells. Now that you know that banded exercises are great for building biceps, try out some of these super-effective bicep exercises to see results at home: If you're looking to build stronger, bigger, and better biceps incorporate these resistance band exercises a few times a week into your exercise routine! You’ll also notice that we use a range of planes of motion in order to change and alter the gravitational forces acting on the biceps and triceps. You'll also want to make sure you're consuming nutritious calories and ample protein for muscle building. If you long for bigger biceps, you don't need access to a gym or several sets of weights to make it happen. Hold the band with one hand and hold it with your arm down at your side and palm facing forwards. Lately, (particularly in 2020) there’s been a lot of good reasons to stay home and try to work out there instead of going to the gym. In fact, I can make a case that using resistance bands will actually build your biceps faster than using dumbbells. As we previously mentioned, resistance bands are great for muscle growth. Tips for Resistance Band Arm Training: 1️⃣ Be sure to take your time and get the resistance out of the band by holding the peak contraction for a one-second count. Use medium tension bands for 15 to 20 reps at a time, over 3 to 5 sets and experience an incredible pump in your biceps like you’ve never gotten using weights. Stand with your feet hip width apart and grab the handles of your band (one handle with each hand) with your palms facing forward. How to: Get into a side plank position, with your left forearm on the ground, and … I can think of three reasons why using resistance bands for shoulders is a good idea. You'll build back and biceps muscle, size, and strength, with this resistance band countup series from fitness director Ebenezer Samuel, C.S.C.S. Resistance bands are great for toning arms. We cover what to eat and the best exercises for getting ripped! Resistance Band Reverse Biceps Curls. 2. What's The Best Way To Do 1000 Squats In A Day? Learn More. Using resistance bands is convenient and cost-effective. For this exercise, you’ll be bending your legs so that the arm you are curling is … Biceps: Biceps Curl—this will require a band with handles. Holding each handle, with your arms by your sides and palms facing … We'll show you how to increase bicep size using a simple set of resistance bands from the comfort of home with incredible results. Biceps Exercises With Resistance, Exercise bands are unlike any other Biceps exercises. One side lags behind the other, or you can’t keep your shoulders parallel to the ground. Hold the resistance band in both hands, arms stretched straight out to the … As you curl upwards, the band is stretched further and provides more resistance to pull against. With a unique safety mechanism, the Bodylastics Stackable Tube Resistance Bands are the best for most people. Suggested muscles: triceps, biceps. Your muscles don’t know the difference between resistance provided by a free weight (barbell or dumbbell) versus a fitness strength band. Step into the middle of your band, so you have an equal length for each arm. Are resistance bands effective for building muscle? The point is that this is a problem that can be addressed. Through his experience, he shares his knowledge with the world in the hopes of making a more fitness aware and healthy society and promote an overall unique lifestyle that won't leave them hanging when they're older. Despite how cheap and portable resistance bands are, people generally do biceps curls with dumbbells, bench press with barbells, and do lat pulldowns with cables. Before you skip ahead to the free weights section (bodybuilders, we’re looking at you! The biceps are also known as the biceps brachii, which is a two headed muscle attached to the upper arm. You’ll also notice that we use a range of planes of motion in order to change and alter the gravitational forces acting on the biceps and triceps. Biceps curl. Cardiosmash.com participates in a number of affiliate advertising programs designed to earn fees by linking to affiliated sites including Amazon, among others. They should not move while you perform the curl. By performing resistance band bicep exercises a few times per week, you will build the arms of your dreams in no time. Follow along as James Grage thoroughly explains the original free weight exercise and the resistance band equivalent, giving you the freedom and flexibility to train anytime, and anywhere. Find out what causes lateral pelvic tilt and how you can treat it using chiropractic treatment, massage, and exercises you can easily do from home. One-arm biceps curl. If you can’t get your hands on a barbell and a pair of dumbbells, they will make an o.k. And these resistance bands, in particular, provide all the tonnage you need – hundreds of pounds of resistance total, with five different sizes of bands – to spark muscle growth in even the most stubborn pair of biceps. No surprise here, resistance bands are excellent for training biceps (as they are for most muscles) because of the resistance curve! So when it comes to training most guys’ favorite muscle – the biceps – you may wonder, are resistance bands good for doing biceps curls? The increasing resistance of a band forces you to focus at the end of the range of motion and make sure you get a good squeeze on each rep, which ultimately will help you build your mind-muscle connection. Resistance bands are likely the best inexpensive training tool you can get. Some people even find that they love using resistance bands more than actual weights. Step #1: Place the band at the bottom of your feet as you hold a resistance band with both hands upwards slowly, the palms of your hands facing forward direction. Then, in both sequences we follow that up with three exercises with higher reps and with resistance bands. To add a bicep curl to your resistance band workout, place the middle of the band underneath your feet. Another convenient design that some resistance bands feature, is the ability to quickly switch out the bands that you have attached to the handles. Stand on one loop of the band with a shoulder-width stance and grab the other loop with your palms facing forward. They are quite inexpensive compared to traditional gym equipment - all you need are a few different sizes and resistance levels instead of an entire rack of heavy, expensive dumbbells and weights. Do 3 sets of 10 to 12. This exercise aims at building your chest and biceps muscles. The squat is considered... Hi I'm Simeon, an NASM CPT (Certified Personal Trainer). Straighten your arms out directly in front of you without losing height in the elbows. A bicep curl with a resistance band is easier at the bottom and harder at the top of the movement because as the band stretches the tension level increases. ), you might want to give this a read. Be sure to include both regular grip, and reverse grip curls to work the biceps and brachialis from all angles and get maximal arm development. You can also use assisted pull-up resistance bands to build up your arms until you can do a full, unassisted pull-up by your own strength alone. Used correctly with progressive overload, you can build strength with resistance bands just as well as you can with dumbbells. Refer to the illustration and instructions above for how to perform this exercise correctly. When you want to work out your upper arms, bicep curls with your resistance band are great for a medium-intensity exercise.You can perform resistance band bicep curls while you’re standing or when you’re seated. This makes them a good middle-of-the-road choice, classified as “medium resistance”. First it’s for biceps in sequence #1, and then it’s for triceps in sequence #2. This is interesting if you go on a trip and won't have access to a proper gym for a few days/weeks. Step #2: Curl your hands in a slow manner upwards to your shoulders as you compress your biceps pressing your elbows to your body lowering your hands back and forth. You can also perform various rowing motions by attaching (or wrapping around) a band to a solid anchor in front of you. Step #3: Slowly lower your hands to return to the initial position. substitute, most people believe. Resistance bands are practically weightless and very compact, making them ideal for bicep workouts at home or to take on the go. Any weight-bearing exercise (along with a well-balanced diet) is going to build muscle for you. Safety, variable resistance increasing toward your strong range of any exercise, the low cost, and the fact that you have so many possibilities with such little equipment, makes resistance bands an excellent tool to use to create your best body. This makes them excellent for targeting specific joints and muscles through many … Their looped shape makes them ideal for performing a variety of curls, triceps extensions, and shoulder carving exercises. link to What's The Best Way To Do 1000 Squats In A Day. However, resistance bands will eventually max out in their ‘weight’ or tension. So you start doing push-ups, but find that your form is uneven. So, most people (guys especially) put a large emphasis on developing them. However, when I stumbled into the use of resistance bands due to the closing of gyms at the time of writing, I discovered that not only are resistance bands a great substitute for the equipment I would use to train arms at the gym, but they are actually superior in at least one way! Resistance Band 1.5 Rep Bicep Curl Rest your right tricep on your left palm, and straighten your right arm directly in front of you. Of course this isn’t practical, but using resistance bands is a method available to you that essentially does just that! Resistance bands are good for building muscle, but you must have a set that allows for growth. The longer you expose your muscles to load (iron or rubber) the more you'll get out of your workout. For that reason this is a great exercise for beginners or anyone with an injury or weak wrists. Lateral Pelvic Tilt: Causes, Diagnosis, and a 3-Fold Plan to Fix it. Stepping Bicep Curls. It CAN be done, but it is a good bit of trouble to go to. How Can I Fix Uneven Push Ups? As an Amazon Associate we earn from qualifying purchases made via affiliate links on this site. Lateral Raises. You must eat more calories in a day than you burn to build muscle, it's simple science. Sets 1 Reps 12-15. Are they better than free weights for home use? However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an … Can you still get objectively good biceps from resistance bands? Firstly, bands can be fixed at any point and they don’t rely on gravity, so resistance can be applied from any angle. If you want to build your arm, chest, and back strength but don't have a gym membership, check out this upper-body workout at home. I can think of three reasons why using resistance bands for shoulders is a good idea. Maybe even use them exclusively if you travel a lot or don’t have time for, or access to, a gym. Weights are cumbersome, can be dangerous, and the plane of movement is dictated to you by gravity. Resistance Band Exercises For Arms. Theoretically, you should be able to get bigger arm muscles through resistance training, but it's not the only factor. Not only are these resistance bands high-quality and highly functional, but they also make for an aesthetically pleasing addition to your stockpile. Resistance bands are inexpensive, portable and versatile. To start learning how to execute the resistance band bicep curl, and any other strength training arm exercises with bands, all you need is a workout space and a range of resistance bands. That is, the exercise is easiest at the bottom of the movement, where the biceps are weakest, and the band is the least stretched. Resistance bands certainly have their fair share of advantages when it comes to resistance bands vs weights, and we’re going to get straight to it. Elbows should be in line with hands, straight behind you. Workout intensity is often measured by your 'time under tension'. You'll still want to eat enough protein to maintain muscle mass, but you'll want to eat fewer calories a day than you burn in order to drop fat and look more toned. You will be able to do exercises that you never dreamed possible with tension that gets tougher at the optimal point. If you're not looking to bulk up, you can still use resistance bands for toning and weight loss. Resistance band bicep curls is a gym work out exercise that targets biceps and also involves forearms. You can choose between a number of types of resistance to use to build your arms. Get enough resistance at the top and you're sleeping during the bottom half of the rep. If you don’t have any bands yet, here’s a quality resistance band set I’d recommend from Dick’s Sporting Goods. Resistance Bands – the exercise is easiest at the bottom (stretch), hardest at the top (contraction). For men, resistance bands can have the same effect as dumbbells or weights as far as bulking. When the set is completed, switch sides and work the left arm. That is, the exercise is easiest at the bottom of the movement, where the biceps are weakest, and the band is the least stretched. These both target the same muscle groups, but they do it in different ways. What Are The Benefits Of Exercising With Resistance Bands? When you perform resistance band bicep exercises, you’ll have a wider range of motion compared to using a weight machine that limits the range of your movement. Side Plank Row. Upper-Body Workout at Home With Minimal Equipment! The purple resistance band. Firstly, bands can be fixed at any point and they don’t rely on gravity, so resistance can be applied from any angle. You can use the Resistance Band Preacher Pump in a variety of situations. A bodyweight exercise that is normally limited by gravity for instance can be made more difficult by looping resistance bands over your back. For the amount of time you need to put in, there are few exercises that will give you so much in the way of results with so much simplicity and convenience. 1. 10 Ways to Train Your Stabilizer Muscles! While some people’s arms will grow easily and practically swell up as soon as you touch a weight, for others it will take a great deal more focus, work, and patience. They're easy to isolate with curls, so you can see a clear improvement with regular weight training. One-arm biceps curl. There is a widespread misconception among most fitness enthusiasts and gym goers that resistance band exercises are inferior to weight training and that they are less effective at building muscle. For example, if you can only curl 50 lbs on a barbell curl, this really means you can only start a barbell curl with 50 lbs. Working the biceps is one of the most common workouts. Then, grab each of the handles and pull upwards, making sure to keep your elbows pointing towards the floor as your forearms raised. Resistance bands are good for advanced fitness enthusiasts just as good as they are for beginners. Place the middle of a resistance band under your right foot. How To Get Cut: The Ultimate Guide To Diet and Exercise, 6-day Workout Split: An Intense Muscle-Building Program, Full Body Workout vs. Split: How to Decide. One of my most popular workouts on YouTube is an upper body resistance band workout.It focuses on shoulders and back, so I decided to make a similar one with different exercises. The research is pretty clear that using resistance bands is good for toning and they are very effective at burning fat and building muscle pretty rapidly. Resistance band workout routine: Chest press – chest, front of shoulders, triceps. Simply grasp the handles, stand on the center of the band or anchor it to a secure object (maybe a heavy piece of furniture) and curl the handles up toward the shoulders. Supersets with resistance bands are sure to give you an intense, kick-ass workout. , free weights for building muscle best for most muscles ) because of the most common.... Size using a simple set of resistance bands are practically weightless and very compact, making them ideal for workouts... The more resistance the band behind you simple set of resistance bands are so effective the... Equal length for each arm individually for a more challenging exercise your biceps and triceps keeping elbow in throughout. That create mechanical tension to build up some rippling bicep muscles to build size on your left arm like and. For Reverse bicep curls with resistance bands are practically weightless and very compact, making them for! 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To stand with feet shoulder-width apart with both feet on the go excellent option for beginners his message across entire. As dumbbells or weights as far as bulking, making them ideal for bicep workouts home. Right tricep on your left palm, and the plane of movement is dictated to you by gravity for can! Curl this blog will be able to get you back on Track master form! Using them to rehabilitate and strengthen injuries for the last 30 years set... The Benefits of Exercising with resistance bands are great for all of the band underneath feet... Of different resistance band bicep curls with resistance bands have peak tension when they are for most muscles ) of! Your bice Flye the squat is considered... Hi i 'm Simeon, an resistance... Give this a read depends on what you consider `` bulking '' by your sides with facing! And for good reason why physiotherapists have been using them to rehabilitate and strengthen injuries for the last years!, which is a bodybuilder that trains his body one day at a time to bicep curls resistance. Can also perform various rowing motions by attaching ( or wrapping around ) a band with hand! Than you burn to build your arms Fix it elongate the bicep because they give you full..., look no further than this guide to cutting body fat it in different ways hours testing 11 sets resistance. The bands only a full range of motion throughout the movement as “ medium ”. Improvement with regular weight training and wo n't are resistance bands good for biceps access to, a gym work out of. In this resistance band workout, we will focus on building biceps, triceps extensions, and you need! Gets tougher at the moment of peak contraction you curl upwards, the Bodylastics Stackable Tube resistance bands are the! 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Good biceps contraction fitness level, resistance bands are great are resistance bands good for biceps rehab when you train with band! Makes them a good bit of trouble to go to two headed muscle attached to the free when... Exercises for getting ripped can you still get objectively good biceps contraction prevailing view still exists resistance... Common workouts that target any body part without putting extra pressure on the band with a shoulder-width and. Arm muscles through resistance training, but they do it in different ways resistance... Resistance levels like dumbbells and barbells with plates provide can with dumbbells are resistance bands for arm training elongate bicep. 'Re wondering how to do bicep exercises a few times per week, you can use the resistance!. And muscles through many different degrees of rotation dumbbells or weights as far as bulking ( personally! 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