| In every gym that you go to, you will see people | | | | not pivot them. |
| pumping their biceps. Biceps along with the pecs and | | | | Then lower the weight, taking 3-4 seconds resisting |
| abs are sometimes called vanity muscles because | | | | the weight on the way down to emphasize the |
| they are the most visible and therefore commands | | | | negative part of the exercise. Never let gravity pull |
| the most respect. Invariably, when you ask someone | | | | the weights down. |
| to show you his muscles, he will probably flex his | | | | At all times, do not curl or bend your wrist which |
| biceps. | | | | must always be in a straight neutral position.b) Incline |
| Before we discuss biceps development, I want to | | | | Dumbbell Curls |
| point out that the biceps make up only one third of | | | | This exercise will hit different fibre in your biceps and |
| your upper arm with triceps the other two-thirds. So | | | | gives you the peak bicep look. |
| to have an impressive arm, you must build your | | | | Sit back on an incline bench holding a dumbbell in each |
| triceps too or the effort on your biceps will not show | | | | hand, keep your elbows well forward throughout the |
| good results. Many people fail to realize this and that | | | | movement, curl the weight upward and toward the |
| is why you see them doing curls after curls without | | | | shoulder level. Then squeeze your biceps hard at the |
| much improvement. We will touch on triceps | | | | top position. Lower the weights again, slowly under |
| exercises in another article. For now, let's talk about | | | | full control. The speed and techniques are similar to |
| biceps. | | | | what was described earlier.c) Preacher Curl |
| Here are some exercises that will blast your biceps. | | | | Similar to barbell curl but using the preacher curl |
| Most of you would have done some or all of these | | | | station. This is an excellent bicep peaking isolation |
| exercises. The question I am asking is, are the | | | | exercise.d) Hammer Curl |
| exercises done in the correct form and techniques | | | | Hammer curl gives your biceps the full look and your |
| because if they are not, you will most likely be | | | | forearms are also working hard. |
| wasting your time as your biceps will not grow to its | | | | Similar to incline dumbbell curl except you will be using |
| full potential. Perform each exercise for 3-5 sets once | | | | the hammer grip on the dumbbell like holding a |
| or twice a week and at reps between 6-10, but | | | | hammer knocking nails in and standing up instead of |
| make sure that at the high end of the reps, you will | | | | sitting down.e) Build Biceps Tips |
| not be so fatigued that you can't perform another | | | | Focus on the movement of your biceps all |
| rep in good form.a) Standing Barbell Curl/ EZY Bar | | | | throughout the motion. Don't lift weights that are too |
| You can perform this exercise with either a straight | | | | heavy that will compromise your form and techniques |
| bar or an ezy bar. This is a great mass building | | | | to show off. |
| exercises for your biceps. | | | | By slightly turning and squeezing, you'll build more |
| Stand with feet shoulder width apart and grasp the | | | | peak on your biceps. Like all exercises, pose and |
| bar with an underhand grip, hands should also be | | | | stretch the biceps between sets. This is to flush out |
| about shoulder width apart. Curl the bar up slowly | | | | lactic acid and help your biceps recover better for |
| focusing intensely on the biceps contraction. Do not | | | | the next set. |
| swing or use momentum to curl especially at the later | | | | Remember to change the order of the exercises you |
| stages when your biceps get weaker. Never swing or | | | | perform after 6-8 weeks to shock your biceps into |
| move your body, only your arms are moving. Keep | | | | new growth and watch those arms grow! |
| your elbows locked to the side of your body and do | | | | |