Grow Your Biceps The Right Way by:Chris Sham
Do you want to learn how to stack muscle on those skinny little arms you have
? Well maybe you should use these 3 simple bicep excises I have provided to pack huge natural muscle on your arms. These workouts are known by the best bodybuilders around the world. The bicep is the most popular muscle that all men want to grow but they reach a limit to their growth.
The problem with most trainees is that they have been doing the same damn excises for years. The definition of insanity is doing the same thing over and over expecting different results. Your muscles adapt to your training I recommend you change your excises ones every 2 weeks. Well here are a few basic excises I recommend you fit into your workout
The biceps curl
The biceps curl is a conventional exercise aiming at the bicep muscles. By using dumbbells, you can work both arms separately, which is a great way to work on any drawbacks you may have in your non-dominant arm.
Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
Repeat for 1-3 sets of 8-15 reps.
Hammer curls
Like the regular curl shown previously, the hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Changing the hand position can also make the exercise challenging in a different way, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms.
Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders.
Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
Repeat for 1-3 sets of 8-15 reps.
Concentration curls
Concentration curls, as the name implies, not only takes concentration to get your form right, it also seems to concentrate all your energy right into your bicep muscle. This is a great exercise to put at the end of your biceps workout to really get the blood to your muscles (or the 'pump').
Sit or kneel and hold a dumbbell in the right hand.
Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh.
Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder.
Lower all the way down (keep a very slight bend in the elbow to keep tension in the biceps) and repeat for 1-3 sets of 8-16 reps on each side.
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About the author
Chris sham the editor of
http://www.betterbodys4u.com.
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