The Benefits of Explosive Movements for Bicep Growth

Explosive movements are an important part of any strength training program, and they are often overlooked in favour of more traditional exercises such as bicep curls and tricep extensions. However, explosive movements can be incredibly beneficial for bicep growth, as they require more energy and force to complete than traditional movements, leading to increased muscle activation and greater gains in size and strength.

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Explosive movements involve rapidly accelerating a weight from a static position, utilising the stretch reflex at the start of the movement to generate power. This type of training is also known as plyometric training, and it can be used to target specific muscle groups or entire body movements. In this article, we’ll look at how explosive movements can benefit bicep growth, and provide some examples of explosive bicep exercises that you can add to your training program.

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Benefits of Explosive Movements for Bicep Growth

Explosive movements are beneficial for bicep growth as they require more energy and force to complete than traditional movements. This means that when performing explosive movements, your muscles have to work harder, leading to increased muscle activation and greater gains in size and strength. Here are some of the key benefits of explosive movements for bicep growth:

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• Higher levels of muscle activation – Explosive movements require more energy and force to complete, leading to increased muscle activation and greater gains in size and strength.
• Improved explosiveness – Explosive movements help to improve your overall level of explosiveness, which can help to increase your performance in other activities such as sprinting, jumping and throwing.
• Faster muscle growth – Explosive movements lead to faster muscle growth as they allow you to lift heavier weights over a shorter period of time.
• Improved coordination – Explosive movements improve your coordination and balance, making you a better athlete.
• Improved joint stability – Explosive movements help to strengthen your joints and ligaments, improving their stability and reducing the risk of injury.

Explosive movements are a great way to get bigger and stronger biceps, so it’s worth adding them to your training program. Below, we’ll take a look at some example explosive bicep exercises that you can add to your workouts.

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Explosive Bicep Exercises

Below, we’ve outlined some explosive bicep exercises that you can add to your training program. These exercises will help to improve your overall bicep size and strength, as well as improving your coordination and explosiveness.

Banded Bent-over Barbell Row

The banded bent-over barbell row is a great exercise for targeting your biceps. To perform the exercise, stand with your feet hip-width apart and hold a barbell in front of you with both hands. Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged. Pull the barbell up towards your chest, using your lats and biceps to power the movement. Make sure to keep your elbows close to your body throughout the motion. When the barbell reaches your chest, pause for a moment and then lower it back down to the starting position. For added resistance, you can attach bands to the barbell. This will increase the intensity of the exercise and help to build strength and size in your biceps.

Kettlebell Hammer Curl

The kettlebell hammer curl is another great exercise for targeting the biceps. To perform the exercise, stand with your feet shoulder-width apart and hold a kettlebell in each hand. Keep your arms by your sides and your palms facing inwards. Curl the kettlebells up towards your shoulders, squeezing your biceps as you do so. When the kettlebells reach your shoulders, pause for a moment and then lower them back down to the starting position. This exercise can be performed with either one or two kettlebells, depending on your fitness level and goals. You can also add bands for additional resistance.

Medicine Ball Slams

Medicine ball slams are a great explosive exercise for the biceps. To perform the exercise, stand with your feet shoulder-width apart and hold a medicine ball in both hands. Raise the medicine ball above your head and then slam it down onto the ground. As you do so, use your arms to propel the medicine ball downwards. The explosive nature of this exercise will help to improve your overall level of explosiveness, as well as strengthening your biceps. Make sure to use a light medicine ball to start with and gradually increase the weight as you become stronger.

Explosive movements are an important part of any strength training program, and they can be incredibly beneficial for bicep growth. Explosive movements require more energy and force to complete than traditional movements, leading to increased muscle activation and greater gains in size and strength. There are a number of explosive bicep exercises that you can add to your training program, including the banded bent-over barbell row, the kettlebell hammer curl and medicine ball slams. So, if you’re looking to increase your bicep size and strength, don’t forget to incorporate some explosive movements into your workouts!