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Almost all the bodybuilders are in love with their biceps
and love to work them out. The reason is very narcissistic.
Unless you're planning to walk around without a shirt the
only body parts that you'll get to show off in full glory
will be the biceps (don't do that in the winters though; even
bodybuilders aren't immune to common cold.) Bulging biceps
are the most apparent sign that you work out, so if you want
to impress your friends without dropping your shirt, just
do a little extra bicep training for a little while and then
roll up those sleeves or wear a T-shirt.
The Complete Bicep Workout
If you workout everyday then you should workout your biceps
for at least 2 of those days. If you workout only on alternative
days, then once a week is enough and you can team up the workout
with some other body part like your triceps.
The most effective exercise for the bicep training are curls
- lifting weights with your hand up in an arc. However, you
can do them in many different techniques to vary the effect
and all around development. Here are some basic bicep training
exercises:
Note: Do three sets of each exercise. Each set should have
from 8-12 repetitions. Keep on adding weight with each set.
If you're uncomfortable with heavy weights, then reduce the
number of repetitions as you move to the next set.
Standard Dumbbell Curls - You can do this
exercise sitting or standing. Take a dumbbell in each hand
and your put hands to the side and the palms facing front.
Keep your back straight and elbows tucked to the side. Now
lift the forearm in an arc towards your shoulder. Remember
not to swing your back. Concentrate on the biceps and make
them do all the work. Lower slowly.
Hammer Curls - This is
a variation of the standard bicep curls. In hammer curls,
instead of facing front, the palms face inwards towards
the side of your body. Now lift the dumbbells in a straight
arc towards your shoulder and lower again. The movement
is quite similar to the one made when you are hammering
a nail, thus the name.
Preacher Curls
- To do this exercise you'll need a preacher bench. The
preacher bench is a special device that keeps your |
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Finish |
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| arms in front of you and straight as you
lift a barbell. Its standard equipment is in every gym,
so find it and use it. The preacher curls are very effective
in developing a shapely set of biceps. |
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Concentration Curls - Concentration
curls are a very good exercise for the biceps. They are
done with each hand separately. Sit on the edge of a bench
with your legs spread out wide. Your hand holding the
dumbbell should be inside your legs, the elbow resting
slightly on your thigh. Now lift the dumbbell in an arc
towards your shoulder blade. If you do this right, you
should feel a lot of pressure on the biceps.
Incline Curls - Lie down on an incline
bench on your back |
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| and hold a dumbbell in each hand. Your
arms should be hanging down by the sides of the incline
bench. Now lift the dumbbells in an arc while keeping
the hand up from the elbows firm. |
Pulley Curls - Stand straight before the
pulley and grip the bottom pulley bar. Your palms should face
upwards. Keep your elbows neatly tucked by your sides and
lift your forearms in a straight arc towards your chest. Don't
swing your back and try to keep it straight if you can.
Barbell Curls - The barbell curls are quite
similar to the standard dumbbell curls, but instead of using
a dumbbell, you'll use a barbell. This exercise will have
to be done standing up. There can be three kinds of grips
in the barbell curls. In the close grip, both your hands are
at the center of the bar. In the normal grip, the hands are
placed at shoulder width, and in the wide grip, the hands
are placed at double your shoulder width. Hold the barbells
to your front and lift them up in a straight arc such that
the bar touches your chest. Keep your back straight and avoid
swinging your body. Your arms should do all the work.
Intensive Bicep Training
Bicep training will most likely be easier than training any
other muscle group. That's because we use our arms so much
and the muscles are used to being worked, even after an intense
workout there is usually no soreness or it disappears quickly.
Therefore, after training biceps you can scale a mountain
or help your buddy move furniture, activities that you would
not be able to do after training any other body parts. Try
to use more weight then your use too and you'll be rewarded
with good-looking biceps in no time.
Supersets
Supersets are a great way to put on mass on your biceps quickly.
You'll need a gym-buddy to do supersets, so don't try to do
this alone. In a superset, you'll fill up the barbell with
the heaviest weight you can possibly lift. Ask your buddy
to watch over you as you try to lift the weight. You should
not be able to lift more than 3-4 reps. Now, just as you do
the last rep, your buddy should remove some weight from each
side of the barbell (equal weight from each side) so that
you can do some more reps. When you get tired, your buddy
again removes some weights and you attempt to do more repetitions.
Keep this on until you can lift no more or until your buddy
has removed all the weights. This is an amazing technique
for bicep training. It will add muscle like magic to your
biceps.
Related Articles
Bicep Building Workout
Hammer Curls
Training Tips
for Bigger Arms
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