For people who decide to embark on a muscle work out program, one of the main areas many like
to focus on is the biceps. Located in the upper arm, they are an easily noticeable part of the body.
Biceps of a good size show that you are on the top of your game as far as working out goes, and
there are five main workouts that can be performed to ensure you have sizable biceps.
The first exercise is a bicep barbell curl. This is an ideal exercise for increasing the strength of
your biceps. To do this exercise you need to use a barbell - a specific piece of equipment which
tends to be more useful than dumbbells, which you then lift up to waist and then chest height. The
barbell should be loaded with heavy weights which can be increased the further your training
program goes. It is advised to do this exercise slowly to ensure high intensity is placed on the
muscle fibers.
The second exercise is an incline dumbbell curl. To do this exercise you need to lay back on an
incline with a dumbbell in each hand. You then need to contract your biceps whilst curling the
weights forward. Your upper-arms should stay stationary during this exercise. Once your biceps
are contracting, hold the weight in place for a second before lowering it back down. This exercise
can really help increase the size of the biceps as long as you push yourself hard and increase the
number of repetitions per session.
Cable curls are the third exercise aimed to increase the size of your biceps. They work by
targeting the fibers deep inside the muscle. Cable curls need a cable bar to be able to be
performed. This exercise works as you lift weights that are attached to a pulley in a similar way to
the above exercises. The number of weights and repetitions can be increased each time in this
exercise. This is also a good way to work on some of the other muscles surrounding the bicep.
The fourth exercise is a variation on the first exercise and is called the reverse grip row. This
exercise uses a barbell but instead of remaining straight as you lift it to your waist and then your
chest, this exercise requires you to lean forwards thus placing more strain specifically on the bicep
muscles.
The fifth exercise is a concentration curl. This is a good exercise to perform last to truly exhaust
your bicep muscles. Whilst sitting, place the dumbbell on the floor in front of you. Then using your
right hand, lift the dumbbell and curl it forward until you feel your bicep contracting. When your
bicep contracts, hold the dumbbell in place before lowering it back to its starting position. Your
upper arms should be stationary throughout the whole process. This exercise should be repeated
until your bicep is exhausted and then do the same with the left hand.
When you decide on a bicep workout, if this is the first time you have done anything like this it is
wise to enlist the help of a trainer or gym expert to ensure that you do not cause yourself any
unnecessary damage. Whilst working on the biceps it is also important not to forget the tricep
muscles in order to see an optimal result. If you are aiming for maximum size of your bicep
muscles it must be said that the best way to achieve this is by lifting heavy weights -this should be
a priority during your workouts.
If you are serious about gaining strength and size in your biceps I HIGHLY recommend these
bicep workouts for mass.
Article Source:
http://EzineArticles.com/?expert=Robert_Swilley
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