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.

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.

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.

>> Click here for Pete Sisco's Maximum Strength Program

>> Click here for Pete's Super Rep Training (Generate optimum workouts to achieve maximum results. Average increase in strength of 70.2% in 30days)

If you are serious about transforming your body to its ultimate potential, get Will Brink's Bodybuilding Revealed with great reviews from top pro athletes like Lee Labrada, Charles Poliquin, and more.

>> Click here for AJ Dicaprio's Back and Biceps training video

Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

Click here for the Bowflex Revolution

Olympic Bars, Workout Bars, & Attachments

Choose from a wide selection of Olympic Bars, standard weight bars, curl bars, cable attachments and accessores.

Click here for free weight workout bars

Pro Style Dumbbell Weights

Select from a variety of pro style dumbbells. Or if you have limited space, go for an adjustable dumbbell set such as the power block.

Click here for Pro Style Dumbbell Weights

Copyright MuscleMaster. Reprinted with permission.

Back to Bodybuilding Supplements Reviews Home Page

If you found this article informative and helpful please forward it to someone you know who can benefit from this information.