How to Break a Bicep Curl Plateau

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Breaking a bicep curl plateau always requires you to keep a few important things in mind. Break a bicep curl plateau with help from a health and fitness coach in this free video clip.

Part of the Video Series: Workout Tips
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Video Transcript

I'm Suzanne Reilley, online health and fitness coach. I'm here at Firm Body Evolution Holistic Health and Fitness in West Hollywood. Today, I'm going to talk to you about how to break through a bicep plateau. So first, find your weight of the, the weight you are currently using for your biceps. You are going to lift and lower like usual. But I want you in this instance to notice where your sticking point is. So notice where you have a little bit of trouble. So say, here, you have a little bit of trouble, and then you keep going and you can go all the way, okay. So notice that that was right down here. So now what we are going to do is we are going to not only focus on the sticking point h ere but we are going to focus on the lowering part of the exercise. So, I want you to grab a weight that is a little bit harder then the one you are currently using. So I have a little bit heavier weight now. So, what I want you to do is grab a partner or if you don't have a partner you can assist yourself. And do what you can to get the weight going and just assist a little bit. Or have your partner help you, okay. Now on your own you are going to lower slowly as you can through the lowering phase and you are going to stop and pause for as long as you can at that sticking point. And then lower slowly the rest of the way down okay. So with your partner help you a little bit up to the top. Then you are going to focus on the lowering point lower slowly as you can okay. And then stop at the sticking point for as long as you can. And then lower the rest of the way. Keep going doing this once a week just incorporating this into your bicep workouts. Eccentric movements are great for increasing strength cause your muscles can handle more in that direction. These workouts are a little more challenging, they are more intense. So resist the urge to do this for all of your workouts, all the time. They take a little bit more recovery and just take a little bit more out of your body. After you've done this for about four to six weeks rest for a week. Do some yoga, take some time off, play with the kids. Then come back the week after and try a heavier weight. The one you've been using with the lowering phase on your own, without the partner. Try just lifting and lowering, and chances are you'll have broken through that plateau. I'm Suzanne Reilley, and that's how to break through a bicep plateau.

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