Biceps Exercises
Weight Training Advice
make your biceps look like mountains if you do the right biceps exercises during your weight training workouts.
Pretty much every bicep exercise involves curling a weight towards your chin. However, there are many different ways to perform curls to build bigger biceps.
The main biceps exercise for most weight trainers is the barbell curl. To do barbell curls you start with an underhand grip on a barbell with your arms straight up and down and curl the weight to in front of your chin. When you do them you want to focus on targeting the biceps as much as possible. Many times you may end up shrugging your shoulders a bit or bending your back to get the weight up. That being said, you may actually want to cheat a bit when you do barbell curls after you've done as many reps as possible with good form. You can also start your biceps routine with some heavy cheat barbell curls to get some blood into the upper arms and do the rest of your biceps exercises with good form.
Dumbbell curls are another one of the best biceps exercises and can be used instead of barbell curls to begin your biceps workout. With dumbbell curls you can rotate your hands and wrists from a position facing you at the beginning of the lift to a finishing position that's like a barbell curl. This rotating of the wrists and hands is a function of the biceps and will help you get more out of your curls.
Hammer curls are a biceps exercise that will help build the brachialis muscle that lies under and between the biceps and triceps. To do this exercise you start with a dumbbell in each hand like you would with a set of dumbbell curls, but instead of rotating your wrists you keep them facing your body all the way up. Doing reverse grip (overhand) barbell curls will also target the brachialis, as well as the forearms. Building the brachialis will give your upper arms a thicker appearance.
Preacher curls are an excellent biceps exercise because they allow you to get more of stretch at the beginning of a rep, which you really don't get when you do a set of regular barbell or dumbbell curls. Getting a stretch is important to more muscle growth. Another exercise for the biceps that allows you to stretch them a bit is the incline dumbbell curl. To do these you sit on an inclined bench with a dumbbell in each hand and do the same movement as you would with normal dumbbell curls.
One great isolation bicep exercise is the concentration curl. To do the concentration curl you take a dumbbell in one hand and curl it toward your body. You can do them seated or bent over while standing. They are a good finishing exercise for a biceps workout.
Many times with biceps exercises you may not feel as much resistence at the end of a rep. You need to make sure you contract your bis hard when you get to the end of every rep. You also need to make sure that you don't curl your wrists toward you like some weight trainers tend to do.
One of the favorite muscles for to build for people who weight train are the biceps. Almost anytime somebody is showing off their physique the biceps are featured prominently. You can
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