Biceps cont.
Rack Curl
You could consider the rack curl as the younger brother to
the biceps pull-up. Here, you won’t need to pull your entire
bodyweight up; instead, some of your weight will be sup-
ported by the floor as you curl up.
Position your body faceup under a fixed bar set at about
hip level. Grasp the bar with an underhand grip at about
shoulder width and your heels on the floor. Pull your body
up to the bar while curling your arms toward your forehead
while maintaining a straight posture with your entire body.
After a peak contraction, lower back down with a slow and
controlled motion.
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4
TRICEPS
Suspension Trainer Triceps Press
You have to be a recluse if you haven’t heard of the
incredible benefits of suspension trainers. With the
ability to train anywhere utilizing your own body-
weight, these devices like the TRX Trainer or a set of
gymnastic rings have endless uses, and triceps are
no exception.
With a suspension trainer mounted overhead,
grasp the handles and stand facing away from the
trainer. Extend your body in a plank-like position
with your feet on the floor and your arms straight
out in front. Begin by bending only at your elbows
while your hands pass by your head. After you feel
an intense stretch in your triceps, reverse the action
and straighten your arms back out for a contraction.
Remember to keep your body in a rigid state from
head to toe during the entire movement.
48 JUNE 2017 | ironmanmagazine.com
5
Rope Pull
Big, peaked biceps are wonderful sights to
behold, but there are some of us who want
them to perform as impressively as they look.
What good are big biceps without real-world
function to go along with them? The practi-
cal job of the biceps is to pull, and rope pulls
train just that, plus some.
Affix a rope to a push/pull sled loaded
with weights manageable for you to pull. Ei-
ther with a stable wide stance or seated with
your feet braced, pull the sled toward you,
avoiding leaning back excessively. Don’t have
a sled? Just tie a rope to a stack of plates and
pull away.