Through #WHStrong Squad, Women's Health taps the most trusted trainers across the country for their best fitness advice. This time around, we're talking to 2017 Next Fitness Star Betina Gozo about her favorite bicep workout.
Cranking out the same old bicep curl during every arm workout can get boring, fast. Isn't there a better and more entertaining way to tone that prominent part of your arm?
In short: Yes. According to Betina Gozo, Women's Health's 2017 Next Fitness Star, the best bicep workout in the book is the tall kneeling bicep curl with isometric hold.
If that sounds ridiculously complicated, don't fret. The move is actually pretty simple, but it can do some MAJOR muscle-building. To try it yourself, grab a pair of dumbbells and get into a tall kneeling position. Then bring one arm to a 90 degree angle, and hold it still (this is called an isometric hold) to build endurance and strength with that arm. Then, crank out bicep curls with the other arm. Do six reps on one side, then switch to the other.
"I love this move for a few reasons," Gozo tells Women's Health. "Often, when we are in a standing position, we might be able to move a heavier weight, but overcompensate with your legs or back to move the weight. But with this move, when you are in the tall kneeling position, it takes your legs out of the equation and really makes you focus on your arms and core."
She also adds that since you'll be holding tension on the one side while moving the other arm, it makes your core and arms work harder to stabilize on that isometric side.
Gozo recommends incorporating this move into a set with some sort of horizontal pushing movement, like a chest press or pushup. Or even better, for a real challenge, combine this exercise with tricep chest press or triceps pushups!
Try adding tall kneeling bicep curls into your routine at least one to two times a week for max results!
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