Biceps

Before we isolate the Biceps, shoulders need to be properly aligned. Incorrect shoulder alignment (rounded/forward shoulders, protracted or poorly controlled scapulae) reduces the ability to fire the entire targeted muscle. Without proper shoulder alignment, over time—especially when loaded during workouts—it can make you stiff, less agile, increase pain, and leave you feeling older. 

By implementing the following Ball Grip Handle exercises for the Biceps, you will achieve the following:

• Reduce or eliminate elbow pain
• Improve mobility, and neutral posture
• Reduce mechanical stress, while unlocking gains
• Build strength, increase Bicep width and length
• Improve grip strength
• Improve your physique
• Hit all of the hand angles to find your personal imbalances
• pull the bellybutton to the spine, contracting the abs the entire movement.
• Most people are weakest in the starting stretched position. BGH targets this portion of the exercise.
• Controlled movement required.

Note - Curl your hips under, and pull your belly button towards your spine before every exercise

Biceps Exercise 1

Cable Machine Dual Cable Face Pulls (Palm grip)

• Place the carriage above head height. 
• Place the cable between the middle finger and ring finger in each hand and grab a BGH using the "Palm grip", palms facing inwards.
• Squeeze the BGH.
• Keep the upper arms parallel with the floor.
• Stand directly below the middle of the cable machine.
• Pull each BGH towards your ears. 
• Take an exaggerated pause at the contraction point and slowly return to the starting position.
• Allow a stretch in the starting position and repeat.
• Pull the navel into your spine during exercise. 

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Biceps Exercise 2

Cable Machine Hammer Curl Inward Variation (Ice Cream Cone grip)

• Place the carriage at the lowest spot.
• With your right hand grab the cable just below the Ball, creating a hand that looks like it is carrying an ice cream cone.
• Stand with your left foot slightly to the right of the carriage and keep your right hand centered on the cable machine.
• Keeping your elbow slightly forward and in a fixed position raise your right hand to the left nipple.
• Pause in the contracted position and return to the starting position.
• Allow a stretch in the starting position and repeat.
• Repeat steps for left hand. Make sure to stand with your right foot slightly to the left of the carriage while working your left bicep.

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Biceps 3

Cable Machine Hammer Curl Straight Forward Variation (Ice Cream Cone grip)

• Place the carriage at the lowest spot.
• With your right hand grab the cable just below the Ball, creating a hand that looks like it is carrying an ice cream cone.
• Stand slightly to the left of the carriage so that your right hand is centered on the cable machine.
• Keeping your elbow down and pinned by your side in a fixed position raise your hand to the right of your upper chest
• Pause in the contracted position and return to the starting position.
• Allow a stretch in the starting position and repeat.
• Repeat steps for left hand. Make sure to stand slightly to the right while working your left bicep.

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Biceps Exercise 4

Cable Machine Curl (Palm grip)

• Place the carriage at the lowest spot.
• With your right hand grab the BGH with a palm up grip.
• Place the cable between the middle finger and the ring finger.
• Stand slightly to the left of the carriage so that your right hand is centered on the cable machine.
• Keep your elbow down and slightly back. Keep them pinned in a fixed position and raise your hand to the right of your upper chest
• Pause in the contracted position and return to the starting position.
• Allow a stretch in the starting position and repeat.
• Repeat steps for left hand. Make sure to stand slightly to the right while working your left bicep.

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Biceps Exercise 5

Cable Machine Reverse Curl (Palm grip)

• Place the carriage at the lowest spot.
• With your right hand grab the BGH with a palm facing down grip.
• Stand slightly to the left of the carriage so that your right hand is centered on the cable machine.
• Keeping your elbow down and by your side and in a fixed position raise your hand to the right of your upper chest
• Placing the elbow slightly ahead of your body but still at your side will isolate the forearms.
• Pause in the contracted position and return to the starting position.
• Allow a stretch in the starting position and repeat.
• Repeat steps for left hand. Make sure to stand slightly to the right while working your left bicep.

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