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