In every gymnasium that you go to, you will see folk pumping their biceps. Biceps together with the pecs and abs are infrequently called self-love muscles because they are the most visible and thus commands the most respect. Invariably, when you ask somebody to show you his muscles, he can probably flex his biceps.
Before we debate biceps development, I would like to point out that the biceps make up just one third of your upper arm with triceps the other two thirds. So to have a formidable arm, you need to build your triceps too or the effort on your biceps will not show good results. Many of us fail to realize this and that is the reason why you see them doing curls after curls without much improvement. We are going to touch on triceps exercises in another article. For the moment, let’s rap about biceps.
Here are some exercises which will blast your biceps. Most of you would have done some or all these exercises. The query I am asking is, are the exercises done in the proper form and systems because if they don’t seem to be, you will likely be squandering your time as your biceps won’t grow to its total potential. Perform each exercise for 3-5 sets a few times a week and at reps between 6-10, but make sure that at the top end of the reps, you won’t be so exhausted that you can’t perform another rep in top form.
A ) Standing Barbell Curl / EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great muscle building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with a sly grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl particularly at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to one side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight on the way down to stress the negative part of the exercise. Never let gravity pull the weights down.
At all points, do not curl or bend your wrist which must be in a straight neutral position.
B ) Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look.
sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward across the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the very top position. Lower the weights again, slowly under full control. The rate and techniques are like what was described earlier.
C ) Preacher Curl
similar to barbell curl but using the bible basher curl station. This is a superb bicep topping isolation exercise.
D ) Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working tirelessly.
like incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down .
E ) Build Biceps Tips
focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and methods to show off.
By slightly turning and squeezing, you will build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the subsequent set.
don’t forget to change the order of the exercises you perform after 6-8 weeks to scare your biceps into new expansion and watch those arms grow!
.