When it comes to getting the ultimate in bicep mass you need to do the standing barbell curl and the standing barbell cheat-curl exercises. The cheat curl is the use of a heavy weight that you can't lift correctly so that you need to use the muscles of the upper body to 'swing' the weight up, in other words cheating, but you can just cheat enough so that you are able to complete the curl. The biceps are forced to work maximally throughout the movement, when just cheating enough to complete the curl.
If you go over the top in cheating you will only end up defeating the object of the exercise, which is to get the biceps to work 100% and get them accustomed to heavier weights so that you can later increase in strict barbell curls.
The biceps muscle has two muscular 'heads' which need to be trained in specific ways. The outer head is responsible for biceps peak, and you can check this in the following way: with your biceps of one arm contracted as in a front biceps pose, put a finger from your other hand on the peak of the muscle. Then, whilst still keeping your finger in position on the muscle, lower your arm to your side, and you will see that your finger is positioned on the outside of your biceps, on the outer head.
Effective exercises for the outer head include concentration curls that curl inward toward the centre of the chest, narrow grip barbell- and preacher curls, and hammer curls. Hammer curls are performed with dumbbells with the thumb facing upward throughout the movement, and can be performed in a cross-body fashion such that the dumbbell is lifted across the body and finishes with the thumb uppermost, and the dumbbell against the chest. Hammer curls are also excellent for brachialis development, the brachialis being the muscle which lies under the biceps, and can be seen between the biceps and triceps in a rear double biceps pose.
The triceps muscles of each arm have three heads: the inner, medial (termed here as the 'lower' triceps), and outer heads. Probably the best exercise to improve the lower triceps is weighted dips, and dips in which the arms are only straightened three-quarters of the way, whilst keeping tension on the triceps throughout. The outer triceps respond to movements in which the hands are in a 'thumbs-up' position: exercises include triceps pressdowns with a rope, dips, dumbbell kickbacks, one-arm cable pressdowns with the palm facing up, and many others.
The inner triceps will respond to exercises while the thumb is turned inward, including one-arm cable pressdowns (palm downward), lying or standing barbell triceps extensions, triceps pressdowns with a bar (palms facing down), close grip bench presses, as well as a whole list a others.
It is not a good idea to over train arm muscles as they are also relied upon greatly when exercising other parts of our body such as the back and chest. If you are going to plan your workout routines always consider this point, so make sure that there are several days between arms, back and chest workouts. Always do arms in one day on their own or you could also do arms directly following shoulders.
The number of sets required to stimulate the muscles of the arm will vary with the individual depending upon how intensely that person can train, how quickly they recover from workouts etc. It is something that you must experiment with for yourself.
If you go over the top in cheating you will only end up defeating the object of the exercise, which is to get the biceps to work 100% and get them accustomed to heavier weights so that you can later increase in strict barbell curls.
The biceps muscle has two muscular 'heads' which need to be trained in specific ways. The outer head is responsible for biceps peak, and you can check this in the following way: with your biceps of one arm contracted as in a front biceps pose, put a finger from your other hand on the peak of the muscle. Then, whilst still keeping your finger in position on the muscle, lower your arm to your side, and you will see that your finger is positioned on the outside of your biceps, on the outer head.
Effective exercises for the outer head include concentration curls that curl inward toward the centre of the chest, narrow grip barbell- and preacher curls, and hammer curls. Hammer curls are performed with dumbbells with the thumb facing upward throughout the movement, and can be performed in a cross-body fashion such that the dumbbell is lifted across the body and finishes with the thumb uppermost, and the dumbbell against the chest. Hammer curls are also excellent for brachialis development, the brachialis being the muscle which lies under the biceps, and can be seen between the biceps and triceps in a rear double biceps pose.
The triceps muscles of each arm have three heads: the inner, medial (termed here as the 'lower' triceps), and outer heads. Probably the best exercise to improve the lower triceps is weighted dips, and dips in which the arms are only straightened three-quarters of the way, whilst keeping tension on the triceps throughout. The outer triceps respond to movements in which the hands are in a 'thumbs-up' position: exercises include triceps pressdowns with a rope, dips, dumbbell kickbacks, one-arm cable pressdowns with the palm facing up, and many others.
The inner triceps will respond to exercises while the thumb is turned inward, including one-arm cable pressdowns (palm downward), lying or standing barbell triceps extensions, triceps pressdowns with a bar (palms facing down), close grip bench presses, as well as a whole list a others.
It is not a good idea to over train arm muscles as they are also relied upon greatly when exercising other parts of our body such as the back and chest. If you are going to plan your workout routines always consider this point, so make sure that there are several days between arms, back and chest workouts. Always do arms in one day on their own or you could also do arms directly following shoulders.
The number of sets required to stimulate the muscles of the arm will vary with the individual depending upon how intensely that person can train, how quickly they recover from workouts etc. It is something that you must experiment with for yourself.
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Written by Leading International Bodybuilding And Anabolic Steroid Expert Mick Hart. Learn how to Build Lean Muscle At Micks new Blog
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