In every gym that you go to, you will see people pumping their
biceps. Biceps along with the pecs and abs are sometimes called
vanity muscles because they are the most visible and therefore
commands the most respect. Invariably, when you ask someone to
show you his muscles, he will probably flex his biceps.
Before we discuss biceps development, I want to point out that
the biceps make up only one third of your upper arm with
triceps the other two-thirds. So to have an impressive arm, you
must build your triceps too or the effort on your biceps will
not show good results. Many people fail to realize this and
that is why you see them doing curls after curls without much
improvement. We will touch on triceps exercises in another
article. For now, let's talk about biceps.
Here are some exercises that will blast your biceps. Most of
you would have done some or all of these exercises. The
question I am asking is, are the exercises done in the correct
form and techniques because if they are not, you will most
likely be wasting your time as your biceps will not grow to its
full potential. Perform each exercise for 3-5 sets once or twice
a week and at reps between 6-10, but make sure that at the high
end of the reps, you will not be so fatigued that you can't
perform another rep in good form.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an
ezy bar. This is a great mass building exercises for your
biceps.
Stand with feet shoulder width apart and grasp the bar with an
underhand grip, hands should also be about shoulder width
apart. Curl the bar up slowly focusing intensely on the biceps
contraction. Do not swing or use momentum to curl especially at
the later stages when your biceps get weaker. Never swing or
move your body, only your arms are moving. Keep your elbows
locked to the side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight
on the way down to emphasize the negative part of the exercise.
Never let gravity pull the weights down.
At all times, do not curl or bend your wrist which must always
be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives
you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each hand,
keep your elbows well forward throughout the movement, curl the
weight upward and toward the shoulder level. Then squeeze your
biceps hard at the top position. Lower the weights again,
slowly under full control. The speed and techniques are similar
to what was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station.
This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms
are also working hard.
Similar to incline dumbbell curl except you will be using the
hammer grip on the dumbbell like holding a hammer knocking
nails in and standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion.
Don't lift weights that are too heavy that will compromise your
form and techniques to show off.
By slightly turning and squeezing, you'll build more peak on
your biceps. Like all exercises, pose and stretch the biceps
between sets. This is to flush out lactic acid and help your
biceps recover better for the next set.
Remember to change the order of the exercises you perform after
6-8 weeks to shock your biceps into new growth and watch those
arms grow!
About The Author: Chris Chew is a personal trainer of fashion
models, male pageant winners, actors and other celebs. More
free fitness tips in his websites. http://www.sgfitness.com and
http://www.sgfitnessonline.com
biceps. Biceps along with the pecs and abs are sometimes called
vanity muscles because they are the most visible and therefore
commands the most respect. Invariably, when you ask someone to
show you his muscles, he will probably flex his biceps.
Before we discuss biceps development, I want to point out that
the biceps make up only one third of your upper arm with
triceps the other two-thirds. So to have an impressive arm, you
must build your triceps too or the effort on your biceps will
not show good results. Many people fail to realize this and
that is why you see them doing curls after curls without much
improvement. We will touch on triceps exercises in another
article. For now, let's talk about biceps.
Here are some exercises that will blast your biceps. Most of
you would have done some or all of these exercises. The
question I am asking is, are the exercises done in the correct
form and techniques because if they are not, you will most
likely be wasting your time as your biceps will not grow to its
full potential. Perform each exercise for 3-5 sets once or twice
a week and at reps between 6-10, but make sure that at the high
end of the reps, you will not be so fatigued that you can't
perform another rep in good form.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an
ezy bar. This is a great mass building exercises for your
biceps.
Stand with feet shoulder width apart and grasp the bar with an
underhand grip, hands should also be about shoulder width
apart. Curl the bar up slowly focusing intensely on the biceps
contraction. Do not swing or use momentum to curl especially at
the later stages when your biceps get weaker. Never swing or
move your body, only your arms are moving. Keep your elbows
locked to the side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight
on the way down to emphasize the negative part of the exercise.
Never let gravity pull the weights down.
At all times, do not curl or bend your wrist which must always
be in a straight neutral position.
b) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives
you the peak bicep look.
Sit back on an incline bench holding a dumbbell in each hand,
keep your elbows well forward throughout the movement, curl the
weight upward and toward the shoulder level. Then squeeze your
biceps hard at the top position. Lower the weights again,
slowly under full control. The speed and techniques are similar
to what was described earlier.
c) Preacher Curl
Similar to barbell curl but using the preacher curl station.
This is an excellent bicep peaking isolation exercise.
d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms
are also working hard.
Similar to incline dumbbell curl except you will be using the
hammer grip on the dumbbell like holding a hammer knocking
nails in and standing up instead of sitting down.
e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion.
Don't lift weights that are too heavy that will compromise your
form and techniques to show off.
By slightly turning and squeezing, you'll build more peak on
your biceps. Like all exercises, pose and stretch the biceps
between sets. This is to flush out lactic acid and help your
biceps recover better for the next set.
Remember to change the order of the exercises you perform after
6-8 weeks to shock your biceps into new growth and watch those
arms grow!
About The Author: Chris Chew is a personal trainer of fashion
models, male pageant winners, actors and other celebs. More
free fitness tips in his websites. http://www.sgfitness.com and
http://www.sgfitnessonline.com
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