Bicep Exercises

Biceps Exercises For male bodybuilders

Biceps Exercises For male bodybuilders

Building well defined, large biceps is important to many male Bodybuilders. There are numerous bicep exercises that can be done. However, there are some that work better than others. Try a few of these during your training and see what a difference they can make.

Incline concentration curls.

 

This exercise will hit the inner head of the biceps.
You will need a bench and a dumbbell to do these curls. Lay on a bench on your back and raise the bench to a 45 degree angle. With the dumbbells in hand, keep your arms at your side and your palms facing inward. Your elbows should be kept in as well. Curl the dumbbell to your shoulder, rotate your wrist so that your palm is facing the ceiling. As you lower the first arm, begin raising the other arm. These can also be done at the same time, using both arms at once.

Don’t forget to stretch the biceps at the bottom of every movement and squeeze the muscle at the top, I have said it before and I will say it again this really is key to getting the most out of any exercise.

EZ Bar Reverse Curls

 

This exercise will hit the outer head of the biceps.
Stand with your feet slightly apart and holding an EZ bar. Make sure your elbows are tucked in at your sides and your palms are facing downward. With this curl, you can use a shoulder width grip or a close grip. There is also the option of changing it up periodically. Curl the EZ bar to your shoulders and then uncurl.

Close Grip Chin Ups

 

This will hit the outer head of the biceps, if you take a wide grip or a grip at shoulders width it will hit the inner head of the biceps.
Chin ups though simple are extremely effective in building larger, stronger, more defined biceps also probably in my opinion one of the best back exercises as well.. You are lifting your own body weight and additional weights can be added to your body if you are already able to lift your own body weight. Start at a chip up bar that can be reached easily. Place your hands close together, with your palms face upward. Make sure your hands are on either side of your chin. Keep your head straight and facing forward. Make sure your elbows point downward and pull yourself up to your chin. Make sure your chin goes over the bar.

Dumbbell Concentration Curls

 

This exercise gives the biceps a peak.
These curls are specifically for the biceps. Using a dumbbell sit down, bent over, with your legs shoulder width apart. Your knees should be bent as well. Starting with your right arm, pick the dumbbell up and place your elbow against the inside of your knee. Make sure your arm stays straight and your palm is facing the opposite leg. Curl your arm up until it is mid-chest, almost to your shoulder. Uncurl your arm back to straight again. Repeat with the other arm.

Once you have mastered this exercise try doing it standing bent over and having you arm unsupported by your inner leg, this really hits the peak of the biceps.

Also try this exercise with a barbell, in a standing position bend over and curl the barbell up to your head, try to lift your elbows a little at the top of the movement as this will let you squeeze the muscle better.

Barbell Bicep Curls

 

This exercise gives the biceps an overall workout and mass.
Another simple curl that is easy to do, but produces great results. Stand with feet shoulder width apart. Pick up the barbell with your palms facing away from your body. Make sure your elbows stay tucked into your sides and lift the barbell until it is at shoulder height.

Once again lift your elbow up slightly to squeeze the biceps at the top of the movement. Uncurl your arms until they are straight in front of you again.

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Q&A: What bicep exercises should I do and how often should I do them and how often should I increase weight?

Question by s: What bicep exercises should I do and how often should I do them and how often should I increase weight?
I usually work out 3 or 4 times a week, alternating since I go every other day.
I’m looking to increase muscle mass but I’ve noticed I’ve been missing out on biceps so I’m trying to get isolated training to strengthen them

Best answer:

Answer by LenaLumpLump
The best exercise for biceps: anything but a curl! I would do lots of pull ups and low rows. They use biceps but also work other muscle groups so you can have a more efficient workout.

When to move up: the two for two rule. You can do two more reps than you intend to do on your sets, two workouts in a row.

How many reps: Since you’re working toward hypertrophy, 8-12. I’d stick with 10 for simplicity.

What do you think? Answer below!

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Build Big Biceps Fast – Use The Best Bicep Exercises For The Fastest Results!

Build Big Biceps Fast – Use The Best Bicep Exercises For The Fastest Results!

What other way can you build big biceps without using only the best bicep exercises. Being physically fit and looking good in your clothes is enough motivation for most people to go to the gym. But when its hot outside, its the opportunity for most exercise enthusiasts to show off their arms.

Lets face it, lots of people (us men usually) work on their upper body muscles more than the lower body. Why? Because those are the T-shirt muscles. Nothing looks better in a tank top or a basketball jersey better than a great pair of arms. Building big biceps using the best bicep exercises is a sure-fire way to get that muscular, powerful, and sexy look that everyone is going after.

The best way to build big biceps is to use exercises that allow you to move alot of weight, focus on keeping the tension on the muscle, and changing up the exercises so you can keep the muscles from adapting to the same thing.

Try These…

My first choice would be Close Grip Chin Ups.This is the best of the best biceps exercises. This exercise is great because it allows you to move alot of weight. Think about it…if you weigh 200lbs and you are pulling yourself up for 8 reps, can you do that if you loaded up a curl bar with 200lbs? Im willing to bet you probably could not. But with chin ups you force your bis to contract hard and pull yourself up. Plus it also gives your lats (aka wings) a hell of a workout. This should be a staple in anyones workout. Also in this exercise there are also other muscles that come into play instead of just the bi’s and your lats. Those are called the stablization muscles and those are the ones that help you balance and stablize yourself as you ascend and descend from the chin up bar.

As far as isolation movements go, nothing beats Standing Barbell Curls. This is the best one there is when it comes to building big biceps. This is a great movement that allows you to go heavy and it hits the biceps directly. Be sure to get the most from this exercise by using correct form. I always see alot of people at the gym who need check their form. The proper way to do barbell curls is to hold the barbell in front of you with a slight bend at your knees. Keep your elbows at your sides. Now without moving your elbows forward, curl the weight up as far as you can. If you do it correctly the bar should be somewhere in the middle of your chest and not all the way up by your mouth. If its that high then you let your elbows swing too far out in front of you. when you curl the bar as high as you can, hold it and squeeze those biceps for one second. Lower the bar under control. Dont lower it down so far that your arms are totally straight. Bring the bar down and keep some tension on the bi’s by lowering it about 80% to 85% of the way down and keep a slight bend at the elbows.

I could have put alternate dumbbell curls on this list, but why do that when you can do Incline Dumbbell Curls. This is a great exercise because it allows you to be in a position to put a strech on your biceps. Sit in an adjustable bench and put it on an incline (not too steep LOL!). Let the dumbbells hang at your sides. Bring them up one at a time or simultaneously. I think its harder when you lift them at the same time. Give it that slight twist and squeeze the bi’s at the top. Lower under control and repeat. Guaranteed you will feel this tomorrow!

The last exercise i will mention is the Preacher Curl. Use a preacher curl bench and an EZ curl bar. Adjust the seat to the right height. The seat should not be so low that your shoulders come over the curling pad. It also should not be so high that you’re hunched over the pad. Grasp the bar using a shoulder width grip. Do not swing or rock for momentum to get the weight moving. Try to make the exercise work the biceps. Curl the bar towards your chin. On the downward phase, lower the bar under control and work the muscle on the way down as well. Can also be done one arm at a time.

Why not use these exercises in your workout routine? I always stick with what works and these movement are battle tested and have been producing great results for a long time. Why shouldnt they work for you? These are the best bicep exercises in my opinion and you will understand why provided that you implement them in your routine.

Are you going to get started on building the type of arms that command attention? Are you satisfied with your arms? Or could they be more to your liking if you worked just a little bit harder? Look at them right now…can they be better??

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Biceps Exercises Mistakes

Biceps Exercises Mistakes

As with any workout and exercise training, mistakes can be made that will impede your progress or could even injure you during the workout. This is true of biceps exercises as well. Here are some of the most common biceps mistakes that can be made.

Using Bad Form and Techniques

Using bad form and techniques means not receiving the full benefit of the training. Not lifting the weight all the way or not completing the motion is a cheat and your biceps will not gain in size or strength as they should.

Over-Training

Doing more does not mean you will get bigger or have more strength. If you plan to workout your biceps and they are still sore and tired from the last workout, then don’t exercise them. Take a break and let the muscles recover.

Doing Too Many Sets

Similar to above, doing more sets, does not mean more of a benefit. Doing fewer sets that have good form and technique, that are quality reps versus bad form reps is more important. Focusing on each rep and your biceps will increase their size and strength much more quickly.

Lack Of Sleep

Working out muscles is breaking and tearing the muscle tissue to make them grow. Sleep repairs your muscles and releases hormones, so that they can have a break and grow again. Sleep is important for the energy levels to be at their maximum to continue exercising and getting the best of each workout. Get your rest to get bigger biceps.

Using Light Weights and Doing High Reps

Doing multiple reps with light weights, will not build larger stronger muscles. Instead, heavier weights and fewer reps will. Working the muscles to their fullest potential will create the larger, stronger biceps that you want, rep ranges of 9-12 are best to build muscle and reps between 6-8 are beast for mass.

Doing The Same Routine Again and Again

After months of doing the same routine, your muscles will have a memory for the routine. At this point your biceps will not become larger or stronger. They are now use to the same movements over and over again. Changing up the routine periodically will mean increasing size and strength and never allowing the muscles to build up a memory for the exercises.

In other words this is to shock the muscle back into growth.

Using Your Biceps In Another Workout Before The Bicep Workout

If you use your biceps in another workout, before the bicep workout, they will already be tired and need a rest. The biceps will be fatigue already. Do the bicep exercises first or avoid exercises that heavily include the biceps, if you’re planning on solely improving your biceps.

Exercises in the Wrong Order

Do the heavy, hard biceps exercises first at the beginning of your workout. These take a lot of energy and strength. Leave the easier, lighter exercises for the end, which will be simpler to do.

Poor Eating Habits

Eating correctly is just as important as proper rest. Food is energy and eating correctly on a daily basis will improve your training and workout routines.

So getting the correct amount of protein carbohydrates fats and water is vital to biceps and all workout programmes.

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Q&A: Are there any bicep exercises I can do without weights or equipment?

Question by College Kid: Are there any bicep exercises I can do without weights or equipment?
For example, you do pushups to work your chest and such. Are there any such exercises for your biceps?

Best answer:

Answer by Ryan
chin ups/ pull ups. only difference is the grip. find a bar to hang from and pull your chin up past the bar.

Know better? Leave your own answer in the comments!

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How many different bicep exercises should I do in a workout?

Question by Aslan aka Mirsa: How many different bicep exercises should I do in a workout?
Tonight I wanna do my biceps, but just wanna know how many exercises and sets in normal?

Best answer:

Answer by krieger
It depends on the type of workout you’re doing, but generally one or two compound exercises that include the biceps (rows, chip ups, etc), and no more than one isolating exercise. If you can do more than that you just arn’t working hard enough in each set.

Again, for sets it depends on the overall workout, but 2-3 per exercise is always a good rule.

Give your answer to this question below!

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Bicep Exercises?

Question by Kara: Bicep Exercises?
If you don’t own a set of barbells?

Best answer:

Answer by pizz
Lift a bag full of stuff icon razz Bicep Exercises? lol or just do pushups pullups

Give your answer to this question below!

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Biceps Exercises For Intermediate Bodybuilders

Biceps Exercises For Intermediate Bodybuilders

Once you have mastered the beginner biceps exercises, it will be time to move on to an intermediate biceps workout. You will know that the beginner exercises have been mastered, by the fact the training will have become easier and the muscles will no longer be feeling sore and tired. Begin adding these movements to your workout routine to go onto the next level with strength and size.

Biceps Exercises.

Overhead Cable Curl: this biceps exercise will hit the peak of the biceps.

Adjust the weight on the two pulley machines so that the weight is the same. The pulleys need to be higher than your shoulders. Standing between the two machines, take a handle in each hand, with the palms facing upward. Keep your feet shoulder with apart and your arms fully extended from your shoulders. Exhale while curling arms in until your biceps are touching your forearms hold for a count and squeeze the biceps. Inhale while uncurling and extending your arms stretch the biceps as much as possible during the exercise and in-between the exercise.

Zottman Curl: incorporating this into your workout will work the inner and outer biceps at the same time also the forearms.

From a standing position, hold a dumbbell in each hand and arms extended at your sides, while keeping your elbows close to your body. The first position will have your arms rotated so that your palms are facing outward and the elbows are pointing back. While exhaling curl the weights to shoulder height, so that now the palms are facing the shoulders. While in this position rotate the wrists so that the palms will be facing downward. While inhaling uncurl your arms so that they are extended at your side and your palms will be facing backward. Now rotate your wrists back to the start point.

Reverse Barbell Preacher Curl: this exercise will hit the outer head of the biceps and the forearms.

Using an EZ bar, hold the bar shoulder width apart and stand at a preacher bench with your arms extended down the front holding the bar. Make sure that your palms are facing downward. Exhale as you curl the bar to shoulder height. Inhale as you lower the bar and your arms and biceps are fully extended again.

Seated Close Grip and wide grip Concentration Barbell Curl: this will hit the inner biceps with the wide grip and the outer biceps with the close grip.

Sit down on a flat bench, with your knees bent and feet shoulder width apart. Hold the barbell between your legs, with your palms facing upward and your arms extended towards the floor. Your elbows will almost be touching your inner thighs. As you exhale, curl the barbell up to shoulder height. Keep your biceps stationary while completing the curl. As you inhale, uncurl your arms and extend them back down to the floor.

Standing One Arm Cable Curl: this biceps exercise will hit the overall head of the biceps.

Pick up a cable handle with your right hand and turn so that your back is to the pulley machine. Place your left hand on your hip to keep your balance. Your elbows should be close to your body, palms should face outward and your arm will be fully extended at your side. While exhaling, curl your arm upward until your forearm is touching your biceps. While inhaling, uncurl your arm to the fully extended position. Repeat with the left arm.

 

In all of these biceps exercises try to squeeze at the top of every movement and stretch the biceps at the bottom of every movement also in-between exercises this really is key to building big biceps and any muscle group.  

I if you like this article on biceps exercises for intermediate bodybuilders then visit http://build-muscle-lose-weight.com for more on biceps workouts and training.

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Bicep exercises the perfect bicep curl

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by marj k

Bicep exercises the perfect bicep curl

Bicep exercises for most people are the part of their workout they look forward to the most, as watching the bicep muscle grow and pump in front of you.
I love working my biceps I find them easy to train and they respond really well in every workout.
Training the bicep can differ from one person to the next so here is how I train my biceps and how I perform a bicep curl the best way that works for me.

Bicep exercises.

The barbell curl: this bicep exercise is the route of your bicep workout without it you won’t grow a thick well shaped bicep muscle group.
Stand with your feet about shoulders width apart using a straight bar or an EZ bar take a shoulders width grip. Now I like to do pyramid sets, this is where you start at a low weight that allows you to do around 15 reps with not much effort, the aim here is to get the blood into the bicep, then increase the weight up each time until I hit around 7-9 reps.

After taking the barbell of EZ bar at a shoulders width grip, tuck your elbows into your side curl the bar up to your chin, now in all bicep exercises remember to squeeze the muscle at the top of the 
movement lifting your elbows up about 3 inches then back onto your sides when bringing the weight down then stretch the bicep at the bottom of the exercise, also stretch the bicep in-between the exercises, I have said it before and will say it again this is key to building not only the bicep muscles but any muscle group.

 The biceps I find are best worked out on their own, but if you are going to workout on another muscle group, I like to make it my back or abs but workout the biceps first, as they are only a small muscle group and will get exhausted quickly.

When doing a bicep curl with dumbbells the same principle as written above applies, squeezing and stretching the bicep muscle you get the best results.

There are loads of bicep exercises, the ones stated above are very basic but if you are just starting 

out in weight training or training your biceps then make sure you 
put these into your training or workout programme for bicep exercises.

I if you like this article on Bicep exercises the perfect bicep curl then visit http://build-muscle-lose-weight.com/  for more on biceps workouts and training.

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Q&A: What 3 bicep exercises should I do?

Question by Boris Von Snuggles: What 3 bicep exercises should I do?
I was just wondering what the best bicep exercises would be.

At the moment I am doing standing dumbell curls, but not alternating. Should I be alternating? What advantage does alternating have?

The second exercise is one arm preacher curls with good form.

The third exercise is concentration curls.

Would it be a smart idea to trade my concentration curls in for hammer curls?

My arms aren’t wide enough. Will hammer curls get my arm wider?

Best answer:

Answer by chickenwaterboy
I do preacher curls, then dumbbell curls, then hammers, then machines. I don’t do concentration curls because I dislocated my shoulder doing it and I’m now freaked out. Hammers is a really good bicep workout but it does alot to the forearms too. It’s always best to do a new workout because you’re already adapted to old ones.

Give your answer to this question below!

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Biceps Exercises For Beginners

Biceps Exercises For Beginners

There are numerous biceps exercises for beginners. These exercises require dumbbells, barbells, an EZ bar curl and a low cable and short bar. An incline bench and a preacher bench may be required also. If you have just begun working out your biceps, try some of these to get you started.

EZ Bar Curl

 

This exercise will hit the inner head of the biceps.

Using a EZ bar gives you a natural grip on the bar and puts little stress on the elbows.
From a standing position, hold the EZ bar in front of your body, with your palms facing outward and your hands farthest apart. Keep your elbows in at your side and as you exhale, curl the weight upward toward your body. The bar should be at shoulder level lift your elbows up just a little to allow the biceps to fully contracted. As you inhale, lower the bar until the biceps are completed extended.

Barbell Curl Lying On An Incline

 

This exercise will hit the inner head of the biceps.

If you are incorporating this exercise into your workout you won’t be able to lift much weight because of the position you are in so to get the most of this exercise a rep range of 10-12 is best .
Lay on your stomach on an incline bench and holding the barbell below your body, arms and biceps fully extended. Exhale while curling the barbell upwards towards your body and hold for a moment. The biceps will be fully contracted at this point. While exhaling, lower the barbell back down, so that your arms and biceps are fully extended again.

Cross Body Hammer Curl

 

This exercise will hit the outer head of the biceps.
Stand with a dumbbell in each hand and your palms facing your body. Keep your elbows in and next to your body. Starting with your right arm, curl the dumbbell toward your left shoulder, while exhaling. Make sure that your palms stay inward facing your body and you do not twist your arm while curling the weight. Squeeze the biceps at the top of the movement, lower your arm to the extended position again, while inhaling. Repeat with the left arm, crossing to your right shoulder.

Hammer Curl

 

This exercise will hit the outer head of the biceps
Stand holding a dumbbell in each hand. Keep your elbows close to your body and your palms facing your body with the dumbbells. Curl the weight upward so that the dumbbell is shoulder level and lifting the elbow just a little to get the squeeze in the biceps, while exhaling. The bicep will be fully contracted and hold for a moment. While inhaling, lower the dumbbells back to the starting position by your side.

One Arm Dumbbell Preacher Curl

 

This exercise will hit the peak of the biceps.
You will need a dumbbell and a preacher or incline bench. If you do not have a preacher or incline bench, than sit on a chair facing the back of the chair. Start with your right arm and pick up the dumbbell, so your arm is extended straight in front of you. From this position, breathe in and extend your arm and bicep. As you are exhaling, curl the weight all the way to your shoulder, so your bicep is completed contracted. Repeat this movement on the left arm.

Standing Bicep Cable Curl

 

This will exercise will give the biceps mass and all-round shape incorporating this into your workout is a must.
Stand holding a cable curl bar attached to the lowest pulley. Keep hands on the bar shoulder width apart, palms facing outward away from the body, elbows close to the body and starting at waist high. This is the starting position. Exhale while curling the bar to chest height lift the elbows up a little again. The biceps will be fully contracted at this point. As you lower the bar to the starting position, exhale until the arms and biceps are completed extended.

This is a great exercise to add to your workout as it doesn’t give the biceps a chance to rest because of the constant tension from the cable machine.

I if you like this article on biceps exercises beginners then visit http://build-muscle-lose-weight.com/ for more on biceps workouts and training.

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Biceps Exercises For Women

Biceps Exercises For Women

There are some biceps exercises that work better for women than other training exercises available. Try adding these to your workout routine to build larger and more toned biceps. Remember with any of these bicep exercises to exhale on the curl or lift and inhale as you uncurl. Breathing properly during the entire rep is very important as well, also stretching the biceps at the bottom of the exercises and squeezing the biceps at the top of the exercises in-between each exercise stretch the biceps as well.

List of biceps exercises.

Cable Curls: this hits the outer head with a close grip and the inner head of the biceps with a wide grip.

You will need a cable station to do this biceps exercise. Use a straight bar to connect to the lowest pulley on the cable station. Add enough weight so that there is tension for your biceps, but not too much that it is uncomfortable or too difficult. Hold the bar at thigh level and have your palms facing outward, with your arms straight and elbows tucked in. Make sure your back is straight as well and bend your knees slightly. Curl the bar to your chest and lower it back to the starting position.

Dumbbell Curls: this hits the whole inner and outer head of the biceps.

Dumbbell curls are a very common and simple biceps exercise. However, it is very effective in developing larger, stronger and tones biceps. Pick up a dumbbell in each hand, with your palms facing upward. Make sure your elbows are kept to your sides and your arms are straight down at your sides. Curl the dumbbell upward to your shoulder, to where it almost touches your shoulder. Your palms will be facing your shoulders now. Lower back to the starting position and switch to the other arm.

Concentration Curls: this hits the peak of the biceps.

Concentration curls use dumbbells as well and a flat bench. In this biceps exercise Sit on the bench, slightly bent over and pick up a dumbbell in each hand. Your legs should be shoulder width apart. Hold the dumbbells, so that your palms are facing upward. Your elbows should be resting against the inner part of your knees. Bend over, with your back straight, and curl the dumbbells up to your shoulders. These can be done by alternating arms or doing both arms at the same time. Curl the dumbbells up and uncurl until your arms are straight done between your legs again.

Preacher Curls: This also hits the peak of the biceps but if done with a close grip will hit the outer head of the biceps.

A preacher curl also requires dumbbells and a preacher bench.  In this biceps exercise Pick up a dumbbell in each hand, with your palms facing upward. Sit or stand at a preacher bench and put your arms over the bench. Your armpit should be at the top of the pad. Keep your arms straight in front of you. Starting with the right arm, curl the dumbbell to your shoulder. Your forearm should be almost vertical to the floor. Keep your elbow pressed  against the pad, it should not lift up when doing the curls. Lower the right arm until it is straight again and switch to the left arm.

 

All of these biceps exercises are good for women bodybuilders and women who want to tone there biceps up, as they allow them to keep good form and don’t put too much stress on the joints.

I if you like this article on biceps exercises for women then visit http://build-muscle-lose-weight.comfor more on biceps workouts and training.

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What are some bicep exercises WITHOUT equipment?

Question by chris10000: What are some bicep exercises WITHOUT equipment?
Does anyone know any bicep exercises I can do without dumbells/wrights? I am on vacation at a relatives house and have no access to a gym/ workout equipment.

I can do crunches and leg lifts to work the core; pushups to work the chest and triceps; supermans to work the lower back;

Any help with biceps is appreciated!

Best answer:

Answer by ksneo627
If there’s a playground near by, you can do pull-ups there. As long as you can hang from something and pull yourself up, you’ll be good. Aside from that, just get creative and try to find things you can curl, whether it be luggage, detergent containers, 24 packs of soda, etc.

Know better? Leave your own answer in the comments!

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Q&A: What are some good bicep exercises that don’t require ANY equipment?

Question by Kian S: What are some good bicep exercises that don’t require ANY equipment?
I don’t have weights or nothing, and am looking for some bicep exercises that don’t require weights, equipment, nothing. Thanks.

Best answer:

Answer by ChiChi
Chinups. Find a tree branch or a lamp post where you can do some.

Know better? Leave your own answer in the comments!

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Best Bicep Exercises – Big Bicep Workouts – How to Build Muscle and Strength

Complete Muscle Building System www.acceleratedmusculardevelopment.com Original Post www.dieselcrew.com If youve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs. It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power. If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger. Most lifters / athletes forgot about this important fact. They do train their arms, but with conventional exercises. You dont want to spend endless hours in the gym hitting tons of volume. You want to optimize your time in the gym and do the most effective exercises while youre there. This is called training economy. Increase the intensity and you can decrease the time of your workout. Original Post: www.dieselcrew.com Complete Muscle Building System www.acceleratedmusculardevelopment.com Innovative Strength Training http Keywords: grip strength big bicep training big arm training best bicep exercises bicep workouts arm workouts
Video Rating: 4 / 5

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Bicep curls biceps exercises

Biceps Sample Workout www.vicsnatural.com From Vic’s Natural DVD Workout. www.vicsnatural.com VICTOR COSTA IS CONSIDERED BY MANY TO BE ONE OF THE BEST PERSONAL TRAINERS IN THE WORLD. HIS MIND BLOWING TECHNIQUES ARE DEISGNED TO HELP CLIENTS GET IN THE BEST SHAPE OF THEIR LIVES- FAST- VERY FAST. HIS TECHNIQUES AND DEMOS CAN BE SEEN AT WWW.VICSNATURAL.COM COME JOIN HIM AT HIS SITE.

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Killer Home Arm Workout (biceps, triceps)

Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I’m sore for days after doing this workout. This is an arm workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout. There are six exercises, three for biceps and three for triceps. The entire workout takes 45 minutes and there is very little down time. Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured. Intensity and focus are really important when you do this workout. Don’t hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can’t help it. In this workout we do one exercise for biceps then without rest do the opposing triceps muscle. Here is the workout: Biceps: dumbbell curl using forced negatives Triceps: skull crushers Rest 60-90s while preparing dumbbells for next exercises Biceps: Twenty-ones with barbell Triceps: narrow grip bench press Rest 60-90s while preparing dumbbells for next exercises Biceps: reverse grip barbell curls Triceps: dumbbell kick backs Repeat the above five times, the complete workout should take about 45 minutes. If you don’t like reconfiguring the dumbbells all the time you can also just do each bicep/triceps combo 5X and then move on to the next combo.Anyone …

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What are some good bicep exercises for women?

Question by Whitter: What are some good bicep exercises for women?
I work out very regularly, but I can’t seem to get my build my biceps. Does anyone have any good exercises to help build your bicep mucsle? I’ve tried bicep 21′s and various other exercises.

Best answer:

Answer by Lauren M
The same biceps exercises that men do! Bicep curls, chin-ups, lateral pull-downs. We don’t need special women’s exercises icon biggrin What are some good bicep exercises for women?

What do you think? Answer below!

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Bicep Workouts – Arm Training For Bigger Biceps

This video is from ShapeFit.com’s weight training workouts video series. The video provides different exercises to target specific muscle groups so you can gain lean muscle mass and increase strength levels.
Video Rating: 4 / 5

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bicep exercises?

Question by popsgw21: bicep exercises?
what are some good bicep exercises that i can add to my routine. i already do bicep curl

Best answer:

Answer by PB_GenX
Here you go…

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps

Good luck!

Know better? Leave your own answer in the comments!

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