3 Bicep Exercises You've Got to Try Ft. Kris Gethin

Last week, the M&S media team traveled to Boise, ID and met up with Kaged Muscle CEO Kris Gethin.

While at one of his favorite home gyms, Kris showed us some of the unique exercise variations he has developed over the years he’s spent in the gym.

In this video, Kris covers 3 bicep exercises he likes to use to isolate his bis.

1. Machine Preacher Curl Using D Handles

Kris kicks things off on the machine preacher curl. But instead of grabbing the machine’s handles, he hooks some D handles from the cable machine around the normal grip points.

Kris likes using the handles so his hands aren’t in a fixed position during the exercise. By allowing a freer range of motion, you can alleviate some of the tension normally felt in the elbows and bicep tendons during curls.

Set up for this exercise as you would for a normal machine preacher curl, but instead utilize the D handles. Perform the exercise stopping short of full extension, and allow the hands to rotate as needed.

2. Dip Machine Drag Curls

Next up, Kris heads over to the Hammer tricep dip machine. He then gets a bit creative and turns the traditional tricep machine into a bicep blasting alternative.

Kris sets up on the side of the machine you put the weight on. Then, grabbing the end of the machine, Kris performs drag curls.

Kris likes to perform this exercise to get a good stretch in the bicep muscle and contraction at the peak portion of the lift.

3. Barbell Plate Curl

For the last and final bicep alternative, Kris grabs a 45lb plate. You can hold the plate on either the outside or inside, whichever feels better for you.

Once you have a solid grip on the weight, begin to curl it to just above your chin. You can keep constant tension on the bicep by bringing the elbows slightly forward and locking them in place.

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