I get asked a lot about this. A lot of bodybuilders are always on the lookout for a better way to build bigger biceps, or just some different exercises to break up the tedium of doing the same routines for the old guns. Whether you're entirely new to weight training or an old pro like myself, these bicep exercises will help you to get on your way to those big upper arms you've been wanting.
Curls - Standing Barbell:This has been used by long time weightlifters for quite awhile. I am including it here for the beginners as well as more experienced lifters as a refresher.
Stand with feet placed shoulder width apart with the barbell underhanded. Keep the elbows close to your torso and let the barbell hang in front of you at arm's length. Remember it is very important to keep your elbows tucked in throughout this exercise.
Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise. Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise. Slowly lower and repeat.
Now I get asked this quite often too: how many reps should I do of a given exercise and with how much weight? The answer is that you should decide on a number and use sufficient weigh that you can only do that many reps before you have to rest.
Curls - Standing Dumbbell: Similar to the barbell curl, only done with dumbbell. This will work the forearms; a nice bonus to this exercise.
With your feet shoulder width apart, grab the dumbbells. Again, with dumbbells at arm's length and elbows close to torso, curl the dumbbells to shoulder height. Now rotate your hands so palms are facing up-this maximizes the exercise. Slowly return to beginning position and repeat. For variety, you can do this one arm at a time.
For more bicep and other exercises, keep coming back. I have plenty of other articles on building muscle and keeping fit!
Curls - Standing Barbell:This has been used by long time weightlifters for quite awhile. I am including it here for the beginners as well as more experienced lifters as a refresher.
Stand with feet placed shoulder width apart with the barbell underhanded. Keep the elbows close to your torso and let the barbell hang in front of you at arm's length. Remember it is very important to keep your elbows tucked in throughout this exercise.
Pull up the barbell using your biceps alone - only your forearms should move when doing this exercise. Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise. Slowly lower and repeat.
Now I get asked this quite often too: how many reps should I do of a given exercise and with how much weight? The answer is that you should decide on a number and use sufficient weigh that you can only do that many reps before you have to rest.
Curls - Standing Dumbbell: Similar to the barbell curl, only done with dumbbell. This will work the forearms; a nice bonus to this exercise.
With your feet shoulder width apart, grab the dumbbells. Again, with dumbbells at arm's length and elbows close to torso, curl the dumbbells to shoulder height. Now rotate your hands so palms are facing up-this maximizes the exercise. Slowly return to beginning position and repeat. For variety, you can do this one arm at a time.
For more bicep and other exercises, keep coming back. I have plenty of other articles on building muscle and keeping fit!
About the Author:
author Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.
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