50 Rules Of A Gentleman – Man’s Greatest Burden
Being a gentleman is more about than just acts of chivalry. The truth is, it’s about dealing directly with man’s greatest burden, his unfilled potential.
If you become obsessed with being the most courteous man in the world, you’ll end up in one place:
A life of quiet desperation.
The reality is, you need a war plan that’s ethical, moral and honest. For most, accepting the truth isn’t easy.
A great deal of the rules for being a gentleman in today’s times are written for the weak minded males.
Any man of decent character already knows how to treat a woman and the simplest rules of common courtesy. These choices all come to us naturally. A gentleman doesn’t need a reminder to do the right thing; he walks tall, sure of both his words and actions.
While every male is born a man, being a successful gentleman is not for everyone. Period.
If you want more choices in life alongside the respect and admiration of others, explore the rules below.
1. He understands and accepts that life isn’t always fair.
A gentleman is the creator and master of his own destiny. Regardless if life isn’t fair in the first place, he knows it doesn’t have to be because he will still succeed. Create your own future! You can let circumstance rule you, or take charge and rule your own life from within.
Any man can start with nothing. You can either face the truth of live with the lies. Most men would rather hear the fairy tales.
2. When he wants things to change, he changes himself.
There is only one obstacle that blocks his path towards success: himself. He does not blame others for his own failures, mistakes or the tough times he’s going through. The biggest barrier is psychological; it’s really just you!
Remember, the only difference between being a champ and a chump is “U”.
3. He understands the balance of cash and life
Cash does not avoid death, it only prolongs it.
Have you ever paid a bill with Zen? The reality is, cash buys more options in life. The more you have, the more you can give. You can use it to cover the medical costs of a loved one.
4. He commits one-hundred percent
There is no such thing as a part time super successful, high performance gentleman. He doesn’t just work long hours with the hopes he’ll eventually see a handsome return. A gentleman works smart by staying productive and avoiding all distractions that aren’t relevant towards his path towards success.
This is about more than just browsing social media aimlessly or watching television every night. It means accepting the fact that you must cut ties with anyone who drags you down or has no purpose in your life when it comes to reaching your goals.
Show me your friends and I’ll show you your future.
The truth is, either you’re committed or you’re not. Remember, the ones who proclaim you won’t or can’t, are more than often, the ones who are afraid you actually will.
5. He loves what he does
When it comes to his work, a gentleman is passionate about working seven days a week, year after year. He could be seventy years old and still be found working sixteen hours straight in addition to days of no rest. To him, there is nothing more pleasurable than to be a part of the hunt.
In other words, discover your passion and wrap your career around it. Get paid for performing your hobbies.
6. He understands that he can’t have it all.
Every worth goal or dream has a “pay-price-to-action”, it means that a gentleman must give up something in order to get something in return. He is willing to sacrifice what others won’t. Like the great Muhammad Ali once said in regards to his time spent training, “Suffer now and live the rest of your life as a champion.”
How much are you willing to sacrifice? If you are not prepared to die, then you are not prepared to live. Every dream you desire to fulfill is directly promotional to your desire to succeed.
“When I get what I want, I will be happy,” is the biggest lie in the world. Takers lose and givers win.
7. He knows the sky is the limit
Just when you think you’re thinking big, it’s truthfully too small. Just when you believe you’re setting higher expectations for yourself, you’re selling yourself too short. A gentleman must dream big, think big and be big.
There’s an old saying, perhaps you’ve heard of it, “shoot for the moon”. If you don’t hit the bulls-eye, you’ll at least get eighty percent. Dream big and dare to fail.
Set goals you cannot achieve in your lifetime. The bigger the better. If you have no destination in mind, wherever you end up will be acceptable.
8. He knows his ideas are just ideas if he doesn’t work on them
Like the great Earl Nightingale once said while telling his story of the farmer, “You are, at this moment, standing right in the middle of your own ‘acres of diamonds.” Every man both young and old has a mind that constantly churns out ideas. It is up to you to decided whether or not your will harvest them.
A man’s best ideas come to light out of revolutionary passion and thinking. However, they die of indifference, apathy and the cancer of low expectations. Remember, everything begins with an idea.
Look for opportunities not guarantees! Thinking it over is for men who can’t take action.
9. He trusts his gut
It is his most valuable natural asset. He is not afraid of his gut instinct, instead he embraces it. The truth is, it has more power than all of the conventional wisdom in the world.
In reality, conventional wisdom is almost always wrong.
10. He doesn’t hesitate or wait around to take action
His life is always in session. His motto: “Just fucking do it”. A gentleman does not need anything but the simplest of plans, a road map and the courage to press on towards his destination.
He firmly believes that a good plan executed today is far better than a great plan executed next week. The reality is, next week might actually be too late.
To take action he sheds himself of all of the bullshit excuses that hold him back from achieving his true potential. This includes things like his physiological fear, and so forth.
11. He maintains personal relationships on the same plane
He always maintains his personal relationships on the very same plane upon which they were formed in the first place. His true friends are the ones who will rejoin in his professional success. He allows them to enjoy it with him.
A gentleman does not however, reassess their personal and professional lives in terms of his own.
12. He never underestimates how wrong he can be
A gentleman understands that even with the carefulness of planning, it can easily be overtaken by external circumstances and events.
Any problem a gentleman solves will be replaced by a larger, more complicated problem. Remember, though, trouble can be a good sign! Progress often masquerades as trouble.
“Man plans, God laughs.” Life is what happens while you’re making other plans.
13. He never gives others a hook in which to get back in
When it comes to removing someone from his life, he always makes a clean, definable and irrevocable break.
14. He uses fear to his own advantage
What is fear? False expectations appearing real.
A gentleman knows the true difference between failure and success rests within how he deals with his sense of fear. Instead of submitting to it, he uses his fear to galvanize his own actions.
Back-up plans, ripcords, fail-safes, and so forth based on fear work against any man’s plans for success.
The reality is, facing your fears will indeed make your stronger. Fear of failure stems from lack of self-esteem and confidence. Dealing with it is the key towards success.
15. He plays to win, not to lose.
16. He doesn’t dwell on the past.
A gentleman who dwells on his past, robs his future. Don’t waste time on the small mistakes; a gentleman learns from them and moves on! Focus on the positive, say “next time.” The consequences of a misguided decision are insignificant in the cosmos of eternity.
In the opposite regard, a gentleman gives himself permission to make mistakes. After all, it’s called learning.
Like they say, no regrets! Regret is a waste of the spirit.
17. He doesn’t worry about life after death.
A gentleman is only concerned about life before death.
18. He continuously becomes more disciplined
A gentleman understands that the pain of discipline hurts far less than the pain of regret.
19. He always pays himself and his employees first
Through all economic cycles. When it comes to sharing the wealth, a gentleman does so with his dream team and employees through cash, equity, options or warrants that are tangible rewards for performance and loyalty.
Also understand that no man is paid for what he knows, but rather what he can do. Or put simply, can get others to do.
20. He knows there are two types of bank accounts in life
Emotional and financial.
21. He’s an effective negotiator
A gentleman knows that every party to every negotiation has a comfort zone. To be effective, he defines the boundaries of the other party’s comfort zone. He places the deal inside the boundary of the zone nearest his own interests. Of course, a deal has to sound good before it is good too.
Remember to always respect the person on the other side of the deal. He’s not as stupid as you may think, and you’re not as smart as you think.
Consider the art of a firm handshake, a gentleman knows how to both introduce and close a deal with one.
22. He never ever seconded-guesses himself.
When it comes to things like doubts, a gentleman never shares them with anyone other than his mentor.
A gentleman may be wrong, but he is never in doubt! A man does not achieve success with only half a heart.
23. He knows all business deals start and end with people
The interaction of flesh and blood, bone and sinew, heart and mind, emotion and soul.
24. He gives credit where it isn’t due
When dealing with the opinionated or egotistical.
25. He firmly believes tough times don’t last.
Tough gentlemen do. The road to success never runs smoothly, it is always under construction. A gentleman understands that chaos is completely normal. Only when there is none, is there a problem.
Remember, you will never “have it all together.”
26. He constantly fuels his motivation
It is the fire in his belly, and unless fueled, it goes out.
A gentleman is either motivation by inspiration or desperation, it is his choice.
27. He builds his self-esteem and learns more by trying different things
A gentleman is ruthless about trying something different. He takes risks and lives a full life instead of dying with regret. The truth is, the only things in life you’ll ever regret are the risks and adventures you didn’t take.
Insanity is doing the same thing over and over and expecting different results. Get out of your comfort zone and try new things!
Men with low self-esteem protect themselves by not taking risks. Gentlemen who have a high self-esteem acquire the power of confidence to take chances. Remember, the more self-esteem you give to others, the more you have. And the more you have, the easier it is to give away.
28. He understands that he cannot grow exponentially by himself
A gentleman has the support of others, a team.
29. He only takes advice from those who have done it and mean it
A gentleman doesn’t take high performance advice from peers, family or friends unless they are high performance people themselves.
30. He is honest, ethical, moral, etc.
Half-truths and misinformation sell easier and return harder.
31. He stays in shape
A gentleman doesn’t get fit because he wants to increase his chances at attracting a partner. He gets fit on his own terms because he wants to live longer and accomplish a lot more.
When he doesn’t feel like it, he forces himself to go the gym on off days.
32. He knows how to be a father
A gentleman doesn’t use his background nor his wife’s background as a benchmark for what he wants his kids to do. Instead he lets his kids follow their own passions.
For his own parents, he has an appreciation for what they have sacrificed in order to raise him.
Remember, your parents were cool before you were born. Consider everything they had to give up and all the time invested in order to help you grow.
33. He lives as if he was going to live forever.
A gentleman leaves as little as possible on the table. His life a journey, not a destination. Enjoy the trip!
Remember, life’s precious moments don’t have value, unless they are shared! Let your lifestyle attract others.
34. He understands that no one can ruin his day
Without his permission. It doesn’t matter what morons say.
35. He knows how to communicate
A gentleman is not socially inept, he is a master communicator. He makes eye contact, reads body language, and understands that his presentation is everything. Remember, two thirds of all communication is expressed non-verbally.
Be present, observe the actions of others around you. Take the time to listen, then ask deep questions.
Regardless of his opinion on the matter, a gentleman will still pay attention. He knows communication requires effort and values the time of others, if only briefly! In times of disagreement, he does not puff up his tone of voice like a threatened animal. His response is always calm and collected.
A gentleman can handle his critics without becoming an enraged fool.
The louder and faster a man talks, the less intelligent his words ring in hearts and minds of others. Remember, gentlemen think before they speak.
36. He is sure of his words and actions
A gentleman doesn’t need a magic pill to assure every action he makes and every word he speaks is the right one. He knows confidence is a lifelong gift he must first learn in order to acquire it.
If he believes in something or spots injustice at hand he will speak up when others are unable to.
Be sure of your word before giving it out to anyone. If you are trusted with a keeping a private confession secret or following through on the terms of a business deal, either follow through or don’t accept it in the first place.
37. He respects both men and women
It is about more than just never letting a door slam shut in someone’s face, or giving up a seat for a woman on a bus. He believes in chivalry and proper manners, but also understands how to nurture a relationship.
A gentleman knows how the balance of treating others will be a factor later on in his own life.
He takes times to become friendly acquaintances with everyone he meets. A gentleman understands the power of introductions and its influence on making others gravitate towards him. The more popular he appears the more curious those around him become.
During times of rejection he does not get frustrated or act out. Like all things in life, he knows all people, situations and things eventually change. The woman who was taken today may very well be single and interested later on.
38. He does not allow love to become his sole purpose for living
While cupid may strike the heart hard and fast, a gentleman knows when to step back and evaluate a relationship. He does not allow himself to become oblivious or ignorant when there is pain, suffering or disrespect involved. To him women are not his highest priority, his happiness is.
That does not mean he doesn’t love, instead he loves wisely. He has the will to end a relationship before he drowns in it.
39. He knows how to dress as well as he speaks
Shined shoes, neatly folded pocket squares, tailored suits and so forth. A gentleman invests in his fashion to invest in himself. How he presents himself to the world is a direct reflection of how he feels about himself.
Needless to say, he always looks the part. He knows everything from how to tie a tie to all the fashion rules for occasions such formal, business, casual and more.
While traveling in London, my driver had mentioned that it took him thirty years to master his own sense of style. When he was younger he discovered his father’s closet of finely tailored suits were far different from the popular, flashy outfits he wanted at the time.
The point is, what may be popular right now won’t always work for you; or look good for that matter.
The best outfit any gentleman can ever wear is one that fits accordingly to his own sense of style. Remember, it takes time to cultivate a great look, not to mention, feel confident while wearing it.
Of course hygiene and good grooming habits go hand in hand with being a gentleman too.
40. He understands that perfection equals paralysis
Most gentlemen do it poorly until they end up doing it well. Just keep blundering along. A man cannot wait until it’s exactly right. The product of any gentleman’s quest for perfection is paralysis.
If you want to travel above and beyond the heard, don’t try to be better. Try to be different. Or better yet, be first!
41. He keeps improving
A gentleman watches and takes account of his peaks and troughs. He knows his war plan is working when his lows are higher than before.
42. He never opts for the Band-Aid solution
A gentleman never accepts short-term solutions to long-term problems regardless of how tempting they may be.
Outside of the business world, its lot like buying diet pills you know won’t work, but you’ve still sold yourself on the dream. All you had to do in the first place was go to the gym and exercise.
Don’t let instant gratification continually get in the way of your goals.
43. He doesn’t make excuses
A gentleman knows excuses are the crutches of the untalented and unambitious.
44. He does not put his fellow man down
A gentleman is not condescending towards his fellow male-not-yet-gentleman. He respects their desire to change by taking action and encourages them through times of failure. Remember, we all have to start somewhere.
When it comes to things such as political or personal lifestyle differences, a gentlemen knows he doesn’t have to agree with them all. However, he still listens to opinions and goes about minding his own business while respecting the choices of others.
45. He is gracious in manner
Humble in tone and thankful for everything that is given.
46. He is punctual
A gentleman respects the time of others.
47. He shies away from gossip and gap
A gentleman does not spread rumors regardless if he knows them to be true or untrue.
48. He takes note of his reputation
A gentleman understands it is a shadow that follows him around everywhere he goes. In regards to this, he doesn’t apologize unless truly sincere.
49. He knows how to rely on himself and when to seek the help of others
A gentleman is not entirely dependent on the service or mercy of others. He knows the most basic of things such as how to change a tire, dance, or cook himself a meal. He has a willingness and curiosity to learn skills from all sorts of trades.
Going back to the rule on Band-Aid solutions above; a gentleman knows when he must seek the help of others in order to solve a problem he truly cannot.
50. He has a romantic sensibility
Just as he knows how to negotiate, a gentleman knows how to win the hearts of women. Yes, he can undo a bra with one hand, as almost every man can.
However, he is not obsessed with treating her like a princess, showering her with gifts, and so on. He simply does what feels right as a man of action. By being real and genuine from the start, respect and appreciation come naturally as it should.
A gentleman knows there is a difference between being a good and a great man. Women notice it too.
10 Best Bicep Exercises for Men
If you’re looking to bulk up and build some drool-worthy biceps, you’ve come to the right place! Whether you’re looking to work it out in the gym or get some reps in at home, this list has various workouts to pick and choose from when working towards your dream arms.
Large bicep muscles are a true testament to a well-seasoned workout and can do wonders for your personal appearance. It can really pay off to incorporate some bicep workouts into your regular routine if you’re looking to add some well-earned girth to your upper body.
Many people don’t know that working to add some muscle mass to your biceps can be a bit of a challenge. However, don’t let that stop you! Though it may be hard, it is not impossible, as long as you zero in on target exercises and put some strict commitment to your workout goals. Before we dive into the bicep workouts you’ll need to master to tone your physique, let’s learn more about this muscle group.
Breaking Down Your Biceps
Let’s begin with some Bicep Muscles 101. Your biceps (known in Latin as biceps brachii, meaning “two-headed muscle of the arm’) are a large group of tendons found on the front-facing section of your upper arm. This muscle comprises two tendons, attached to the scapula bone in the shoulder and the radius bone found at the elbow. These tendons are often referred to as the “short head” and “long head,” combining to make up the single bicep muscle.
Your bicep is designed to both rotate your forearm and flex your elbow, allowing you to accomplish lifting and pulling movements. They are one of the most powerful muscles in your upper arm, supporting and stabilizing other muscles as you accomplish daily tasks. The biceps are also the only muscle group in the collection of muscles that make up your upper arm that pass through two joints, both the shoulder and elbow.
Key Bicep Workout Tips
It is in the best interest of anyone looking to get into the world of weightlifting to make their biceps a top priority. However, because biceps are involved in much of our daily heavy-lifting tasks, they are especially susceptible to harm. You must take care when strengthening this muscle group, as strains and tendon tears can happen easily. Be sure to keep some of the following tips in mind before embarking on your new bicep workout routine:
Always Properly Stretch
As with any workout, it is always important to ensure you are properly warmed up before you begin! While some may find this step tedious and boring, we promise you’ll notice an immediate difference if you incorporate some simple stretches into your pre-workout routine.
By properly stretching, you increase blood flow to your muscle groups, providing better oxygenation, and leading to better bulking results. As an added bonus, this increased blood flow and oxygenation will also lead to less risk for tears or muscle soreness while heavy lifting.
Invest in Equipment
To get your dream biceps faster, investing in some equipment can really make a difference. For those of you with a gym membership, most of the equipment referenced in our listed exercises can be found in any standard gym. For those who are embarking on a bicep workout journey from home, investing in some basic equipment can make a huge difference in your results.
Getting a set of basic dumbbells should be a priority for those working on their biceps at home. Resistance bands can also work as a great substitute in these exercises, with some modifications. If you’re looking to invest and build a larger home gym, an adjustable workout bench, cable machine, and barbell bar would also be worthwhile additions.
Don’t Forget to Squeeze
The novice lifter may not know the importance of squeezing with each rep. If you’re looking to build some serious muscle mass, squeezing the top of each muscle contraction as you exercise is a key practice. You are putting force and tension on the muscle by squeezing, breaking down fibers to build new mass. Constant tension is a must in bicep workouts if you want to reach maximum results.
Switch Up Your Routine
Finding your perfect routine can be nice but be sure not to let it get stagnant! It’s ideal to switch up your exercises every so often to ensure you’re reaching your full potential and properly working out this muscle group. Vary your reps and sets as you go, change up your equipment, and try new types of exercises as you reach for your goals.
When building your bicep routine, try to come up with two different variations, alternating between them weekly. By embarking on this kind of routine, you should be able to build fuller biceps faster and see visible results in as soon as eight to twelve weeks.
Take Deep Breaths
This may seem obvious, but don’t forget to breathe! Some may find themselves unconsciously holding their breath as they exert their strength on a heavy lift. While you may think this is helping, you are causing a lot of internal stress. Holding your breath can cause a momentary spike in blood pressure and leads to less oxygenated blood getting to your muscle groups. It’s more than worth your while to make sure you’re equally focused on taking in some air as you are on your lifting technique.
Many powerlifters use the art of “bracing” while they breathe. To perform this exercise, push your stomach into your chest, also engaging your sides and back as you breathe in, reacting as you would if you were about to get punched in the gut. This brace is essential for your core when doing hardcore lifting and can offer much-needed support during heavy-weight exercises.
Remember to Rest
Just like warming up, taking rest days are essential when it comes to any workout routine. Knowing how often to workout is extremely important. Sometimes you may feel that you want to power through soreness and exercise daily to achieve your results, but rest periods play a significant role in any workout.
Resting is essential for repairing ripped and torn tendons that naturally get worn and broken down as you work them out. Rest days will allow your muscles to fix the microscopic tears caused during workouts, helping your tissue to heal and return better than before. Rest day will also go a long way to prevent muscle fatigue and soreness and reduce your risk of injury in future workouts due to strain.
It is just as important to rest during a workout as it is to rest afterward. While some assume you only need to rest for thirty to sixty seconds between reps, it is actually good to give yourself more time.
When planning your bicep workout, try to find a way to incorporate three to four-minute rests for this muscle group between sets to allow your muscles to return to full strength before starting again. If you don’t want to wait around during the rest period, you could try training a different muscle group in the downtime.
The Ten Best Bicep Exercises For Men
As we stated above, there are many benefits to focusing on biceps as an area of improvement in your own workout routine. If you’re looking to put the work into bulking up your biceps, the exercises we break down below are a perfect starting place. From beginners to seasoned pros, there’s something for every stage of your workout journey to be found here:
1. Standing Dumbbell Curl
The standing dumbbell curl is a classic exercise and can easily be replicated with some basic home equipment. For this exercise, you can use a dumbbell of appropriate weight or improvise with any heavy object at home that you can get a safe grip on. Be sure to take caution when performing this exercise to avoid injury- keep slow control, remember to squeeze, and keep your back straight!
- Standing up straight, hold one dumbbell in each hand, with your arms straight, palms facing forward and down by your sides.
- Keep your elbows locked beside your torso, stationed above your hips.
- While keeping your upper forearms still, curl the weight upwards towards your shoulder as far as you can. Repeat on either arm.
2. Standing Barbell Curl
This is another common bicep exercise, considered an old favorite by many. This exercise is well-liked for a good reason, as it allows you to work on both bicep muscles simultaneously, leading to more even results. When performing a standing barbell curl, be sure to keep your body fixed and straight, and avoid swinging as you lift. Your elbows should also remain by your sides and not move while lifting the weight.
- Grasp the bar with an underhand grip while standing shoulder-width apart.
- Get yourself into position, standing with a straight back, arms extended, and feet together.
- Keeping your upper forearms locked by your side, curl the bar up towards your chest. The bar should not touch your chest.
- After pausing, lower the bar back to your starting position. Repeat.
3. Hammer Curl
The hammer curl can be considered a more nuanced version of the classic dumbbell curl, working to target your biceps from your brachii to your baracialis. This exercises ability to better target the whole of your bicep muscle can help you gain some much-needed bulk. When done properly, a hammer curl can also put less stress on your wrists, if that’s an area of concern.
- Standing straight, hold a pair of dumbbells by your sides, palms facing inwards towards each other.
- Keeping your upper arms locked in place, curl the dumbbells towards your shoulders as far as you can, keeping your palms facing inward.
- Hold your position for a second, then lower the weights back down, entering your starting position.
4. Spider Curl
The spider curl is another variation of the classic curl. This approach can allow for a greater range of motion than other bicep exercises, ensuring that an optimum amount of tension is being held on the muscle. When performing a spider curl, you will need an adjustable workout bench set at an angle where you can stand leaning forward, allowing your arms to hang straight down to the floor while holding your dumbbells or barbell bar.
- Lie down on an angled workout bench, so you are standing, leaning forward, with your arms angled straight down.
- Hold your dumbbells in both hands, palms facing upwards towards you.
- Keeping your upper arms still by your side, curl your dumbbells upwards towards your chest as high as you can.
- Pause briefly before lowering your arms back down to their starting position. Repeat.
5. Zottman Curl
The Zottman is definitely a more complex exercise, but it is worth learning this technique. By leveraging different hand positions to maximize its target multiple muscles, this exercise can allow you to build a more even and balanced look to your bicep. Be sure to take particular care of your positioning when performing this exercise, as improper movement could lead to sprained or tense wrists.
- Stand in a shoulder-width stance, holding a dumbbell in each hand by your side with your palms facing inward towards each other.
- With your palms still facing inward and your upper arms locked, lift your dumbbells until your arms are at a 90-degree angle.
- Once your arms are at a 90-degree angle, rotate your hands, so your palms are facing up toward the ceiling.
- Once in this position, continue to lift up your forearms, twisting your palms, so they are facing outward away from you.
- Lower your arms back to their starting position. Repeat.
6. Regular EZ Bar Curl
An EZ Bar can be a great piece of equipment for working out your biceps, with its undulating handle allowing you to handle more weight than you could with other equipment. It also works to alleviate the pressure on your elbows and forearms, which can be great for healing muscles. Many claim that an EZ bar can stimulate better muscle growth than barbells or dumbbells, but it’s best to pick what works best for you! Adding this variation into your technique could lead to a new go-to set.
- Standing shoulder-width apart, hold the EZ bar in an underhand grip, resting it in front of your thighs.
- Keeping your upper arms locked by your side, curl the EZ bar up towards your shoulders.
- Squeeze your muscles, then slowly lower the bar. Repeat.
7. Incline Dumbbell Curl
An incline dumbbell curl is a variation of the dumbbell curl that works to provide a deeper muscle stretch. You should be on an inclined bench in this curl, sitting upright with your back flat against the pad. If doing this workout at home without access to a bench, any straight back chair or bench will do – just ensure you’re sitting at a roughly 90-degree angle.
- Begin by sitting upright with your back straight, keeping your arms down straight towards the floor, palms facing forward, with a dumbbell in each hand.
- Keeping your upper arms locked and palms upward, curl both dumbbells upwards towards your shoulders as close as you can.
- After a pause, lower the dumbbells, putting your arms back into their start position. Repeat.
8. Chin Up
This classic move is more difficult than meets the eye but can be highly effective when building your biceps. Plus, a good set of chin-ups can also work your shoulder and back to increase that overall upper body bulk when done properly. For those embarking on home workouts, there is a multitude of at-home chin-up bars online- just be sure it is properly installed to avoid any accidents. Any multifunction workout station should have the proper bars to get the job done for those in a gym setting.
- Standing shoulder-width apart, grip your chin-up bar, keeping your palms facing towards your face.
- Pull yourself upwards until your head is fully above the bar, with your feet off the floor.
- After a pause, slowly lower yourself back to your start position. Repeat.
9. Underhand Seated Row
This exercise utilizes any kind of cable machine, working to target both your biceps and your back. This makes it a great exercise for an overall body routine. When performing this exercise, be sure to keep your back extra straight and secure. It’s best not to lean forward when performing this maneuver, adding unnecessary strain and improper form.
- Sitting at a low pulley cable station or rowing machine, grab your straight bar with and underhand grip, shoulder-width apart, palms facing up.
- Pull the cable towards your chest, both keeping your shoulders down and pinching your Shoulder blades together in the back.
- After pausing, return your arms to their starting position. Repeat.
10. Standing Cable Curl
The use of the cable machine can allow you to perform rapid-fire sets with increased tension throughout the bicep, making it perfect for a quick routine. There are also many variations to this exercise, depending on the pulley attachments you attach to your machine. We’ll outline how to perform a standing cable curl with a straight bar attachment in the low position for these instructions.
- Standing shoulder-width apart with a straight back, grab the straight bar with your arms extended, palms facing upward.
- Keeping your upper arms stationary, slowly pull the bar up towards your shoulders as closely as possible.
- After pausing and squeezing your muscles, return to your start position.