bicep work out

bicep work out

bicep work out

Try this bicep work out routine for bigger stronger arms. Working your biceps with a variety of exercises and repetition ranges is an effective way to stimulate maximum growth. Adding these four moves to your routine will help boost muscle growth and attention from the ladies unless you are one of course. They are easy to perform at home or at the gym and are proven methods for building larger arms.

1.my favourite bicep work out - do three sets of the close-grip chinup followed by three sets of the dumbbell single-arm curl. Rest for 60 seconds after each set. Do as many chinups as possible in each set, and complete 10 to 12 reps in each set of curls. You can perform this twice a week as long as you rest at least two days in between.

2.Fix the rope attachment to the bottom position on the cable pull and stand 1 to 2 feet away but facing the weight stack. Get hold of both ends of the rope using both hands, each hand with a neutral grip ( so both palms face one another). Tuck your elbows in to your sides,now curl your clenched gripped hands towards both shoulders, and then go back down to the start position and repeat. Remember to keep your wrists straight while performing this bicep work out.

3.Lay down under the Smith machine or squat rack with both legs straight and a bar set a few inches higher than the length of your arm. Throw over the bar two small towels, with space of the width of your shoulders. Get hold of each towel. Make sure your body is straight, now pull yourself to the bar. Count to three, then lower your body counting to four. Using towels challenges your grip, so it also builds your forearms. This is a unique bicep work out

4.Get hold of two dumbbells using both hands, and making sure you have an underhand grip (palms facing forward). They should hang at arms length staying close to your sides. Ok do not move your upper arms but curl the dumbbells up towards both shoulders, then counting down to four lower them slowly. If your elbows move forward, you're cheating. Keep them pointing down.

The four bicep work outs above are great additions to any routine if you are not already using them. Bigger arms aren't just made up of biceps though; your forearms and triceps also contribute. There are no shortcuts for getting bigger muscles but there are ways to correctly and consistently grow muscles. Finding the right mix of repetition and routine that works for you is the best method. A routine that allows you to generate a good pump and doesn't leave you wanting more is the best bicep work out. Keep your body guessing and watch it grow muscle as a result.

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