ADVANCED BICEPS WORKOUTS(NEUTRAL GRIP & EZ-BAR CURLS)

To make a good pair of bicep you need some change in your workout style. People looks at you weird, if you wear different T-shirts with same design everyday. Similarly you need different styles in workout too. For example last biceps session deals with under hand gripping style, here we look at hammer grips and reverse grip in the following. Change the major style a month, change the workout order a month, change the combination a month. Now here we are going to discuss about the hammer grip biceps workout. 

ADVANCED NEUTRAL GRIP BICEPS WORKOUTS:

1. Ez-bar biceps curl:

Ez-bar biceps curl

• Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a ez-bar on the far side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

2. Close-grip ez-bar curl:

Close grip ez-bar curl

• Start in a standing position with your feet shoulder-width apart. Grasp a ez-bar on the near side with your hands also shoulder width apart. Your grip should be underhand. Stand upright and let the bar hang in front of your thighs.
• Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

3. Hammer curls:

Hammer curls

• Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form 90° angle.
• Keeping your elbow close to your body and in a steady position, curl the weight up toward your shoulder. Lower weights slowly back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

4. Hammer curls with rope:

Hammer curls with rope

• Attach V-shaped rope to the low pulley of a cable station. Then grab the end of rope, hammer grip and hold it at arm's length just in front of your thighs. Your knees should not be bent .
• Curl the rope toward your chest as far as you can without allowing your upper arms to move.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

5. Seated close grip ez-bar curl:

Seated close grip ez-bar curl

• Sit on the edge of a bench feet placed on the floor wider than hip width apart. Rest your elbows on the side of your knees. Bend slightly toward the floor. Grip the ez- bar on the near side.
• Curl the ez-bar towards your face with no motion in you arms and elbows. Only your fore arm should take movement. Hold for one second and return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

6. Standing one arm hammer curl over the incline bench:

• While standing with back straight, hold one dumbbell with neutral grip. Rest upper arm on the top of the incline bench.
• Lift the dumbbell up while keeping your upper arm in place. Hold for one second. Lower the dumbbell back to the starting position and repeat. Do the same for the other hand.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

7. Preacher curl with ez-bar:

Preacher curl with ez-bar

• Grasp the ez-bar at about shoulder width apart. Slowly curl the bar up until your fore arms are pointing towards the ceiling(slightly more than vertical). 
• Pause for a second and lower the bar to the starting position. Repeat the step to complete your set.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

8. Hammer preacher curl:

Hammer precher curl

• Hold a dumbbell in each hand with neutral grip. Place your arm on the machine at shoulder-width apart. Face ahead.
• Curl the dumbbell to the shoulder level by bending your elbow, without moving your arms. Return to the starting position and repeat. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

9. Standing concentration curl:

Cross body curls

• Stand erect at hip width apart. Hold a dumbbell in each hand with neutral grip at your sides. 
• Curl the dumbbell in your left hand toward the right chest. Hold on for a second and slowly lower the dumbbell back to the starting position. Then, curl the dumbbell in your right hand toward the left chest and return to the starting position. Repeat alternating. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12- failure.

Tags: Indian muscle building advanced neutral grip & ez-bar biceps workouts, Neutral grip biceps workouts in Indian conditions, Indian body building neutral grip neutral grip biceps workouts for advanced/experienced body builders.