Basic
Biceps Exercises
Build Big Biceps
Biceps Exercise That Will Produce Eye-Popping Results.
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.
Bicep Exercises
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 in those Popeye Muscles
CONCENTRIC 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.
ALTERNATE DUMBELL 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.
BARBELL CURLS: 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.
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.
Generate optimum workouts to achieve maximum
results. Average increase in strength of 70.2% in 30days.
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