Now that both the beginner and intermediate bicep exercises are mastered, it is time to move onto pro exercises. However, part of pro training, also includes many more reps and holding the positions longer as well. But increasing the reps is not the only part that is important, but also increasing the weight. Also, pro training usually does include vitamin supplements as well. Using all types of bicep exercises to increase your muscle strength and size is important as well.
Incorporate some of these Biceps exercises into your biceps workout programme and see what happens.
High Cable Curls: This biceps exercise will hit the peak of the biceps.
Start by laying on a bench with the pulleys above your head. Grab the pulley with each hand, so that your arms are extended straight above your head. Your palms should be facing toward you. As you exhale, pull the cable bar towards your face. Your biceps will be fully contracted at this point. As you inhale, extend your arms back to the starting position.
Lying Cable Curls: This biceps exercise if done with a close grip will hit the outer biceps and with a wide grip the inner biceps.
Use an EZ bar or straight bar that can be attached to a cable pulley. Lay flat on the floor, with your feet flat against the machine. Grip the bar in both hands, so that your palms are facing upwards. Keep your elbows at your side and your arms extended in front of you holding the cable bar. As you exhale, curl the bar towards you, till it is chest height and your biceps are fully contracted. On the inhale, uncurl the bar away from you again, your arms and biceps will be fully extended at this point.
Standing Dumbbell Reverse Curl: This biceps exercise will hit the outer biceps and the forearms.
Start by standing with a dumbbell in each hand. Keep your elbows in at your sides and your palms should be facing behind you. As you exhale, curl the dumbbells upwards, your palms will now be facing away from you or outward. Your biceps should be fully contracted at this point, once the dumbbells are at almost shoulder height. On the inhale, uncurl your arms, so that your arms are fully extended and so are your biceps. Your will be back down at your side.
Standing Inner Biceps Curl: Incorporating this into your workout will hit the overall biceps.
Stand with your feet shoulder width apart and a dumbbell in each hand. The elbows should be close to the body and the palms of your hands should be facing your body. The arms should be fully extended at your side. As you exhale, curl the dumbbells out and your wrists will rotate, so that when your arms are fully curled, your palms will be facing upward. The forearms will be the only part moving and the weights should be at shoulder height. As you inhale, uncurl your arms and your wrists will rotate again, so that your palms are facing toward your body again. Your arms and biceps should be fully extended at your side again.
