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Building
Big Biceps - Biceps Workout To Building Huge Biceps
Biceps Exercises For Females, Teens,
Men
To those non-workout types, they’re
simply known as “Popeye muscles,” the
bulging beauties that the old, tattooed sailor would
pop to life after tipping back an invigorating can
of spinach.
Just as the cartoon hero would charge
off to tear Brutus a new one, you should be trying
to tear yourself some new biceps muscles. But you
know and I know, it’ll take a lot more than
that green stuff to sculpt them into rounded oranges.
While many cable exercises are ideal
in toning the biceps muscles, try arming yourself
with these numbing biceps exercises, aimed at developing
strength and growth for big biceps.
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Basic Biceps Exercises
Barbell Curls - the Best
and Most Basic Biceps Exercise
Grab the barbell with your hands
at shoulder width. With your arms straight toward
the floor and your elbows locked an inch from your
sides, begin curling the weight toward your chest.
Do not move your elbows or your back. Bring the weight
to the point of contraction, directly in front of
your chest, squeezing your biceps. Begin the negative
portion of the exercise, allowing the weight to slowly
pull your hands back toward the floor and the extended-elbow
position. Repeat the motion for 10 reps. Try 3 sets
of this exercise.
Alternate Dumbbell Curls
Standing with your back straight,
take a dumbbell in each hand, holding them to your
sides. Slowly lift the weight with one arm, making
sure it remains perpendicular to the floor with your
elbows flush against your sides. Twist your arms inward
during the range of motion, curling the weight toward
your shoulder. Squeeze at the point of contraction
and slowly begin the negative. As your hand descends
toward the floor, simultaneously begin the curl with
the opposite arm, raising it toward your torso. As
your arm reaches the starting point on one side, the
opposite arm should be contracting at the top. Try
3 sets of 15 for a great pump.
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- 51.3% increase static strength
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- 34.3% increase in ten-rep max in full range of motion! (see above)
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Concentration Curls
Sitting on a bench, grasp a dumbbell
with one arm. With your back straight but leaning
slightly forward, lock your elbow into the inside
of your thigh. With your free hand, hold on to your
knee for balance. Slowly begin curling the weight
upward, toward your chest. Be sure to stabilize the
rest of your body so that only your upper arm is moving.
Slightly twist the hand holding
the weight as you squeeze during the contraction.
Hold for a two-count. Slowly bring the weight back
toward the floor until your arm is straight and repeat
the motion. After 10-12 reps, switch to the opposite
hand and repeat the exercise. Try three sets on each
arm. For a killer burn, do not take any rest period
between arm rotation.
Avoid Over Training the Biceps
Too often, weightlifters tend to over
train biceps. Remember, biceps are not like legs or chest.
They are a small muscle group so six sets of biceps are
certainly sufficient. Too many sets of heavy barbell curls
will leave your arms feeling shot and overdone.
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