[su_box title=”3. Close Grip Bench Press” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Same as the classic bench press, instead this time keep your hands six to eight inches apart. Lower the barbell and then lift up to complete lock out. Do three sets of ten to fifteen repetitions.[/su_box]
[su_box title=”4. Standing Curl” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Stand with your feet moderately apart. Hold on to the barbell with slightly wider than shoulder width grip. Keep your elbows pressed to your sides and curl your hands in until your biceps are fully contracted. Do three sets of five to nine repetitions. This routine would help you add mass to your biceps.[/su_box]
The upright row is very hard on your rotator cuff – it can exacerbate impingement. I would recommend the overhead press (or OHP) instead.