subject: The Key To Build Appealing Biceps: The Two Best Bicep Exercises [print this page] The most essential muscles that are known to qualify for muscular efficiency are the biceps. If you are willing to build up the biceps, you will have to focus upon the best bicep exercises. The two best out of the best exercises that are proven to work as catalyst for growing the biceps are: barbell curl and the isometric bicep curl.
The Barbell Curl
The following ways are best for performing the barbell curl exercise:
1. You must stand with your feet spaced apart and your knees slightly bent, defining a staggered stance.
2. You must use an underhand grip and your palms must be faced forward defining a hold on the barbell at the front of your thighs.
3. You must focus upon bending your elbows to a point where you can twist up the bar to the level of your shoulders. It is vital to perform this exercise while keeping your elbows close to your side.
4. Be slow in taking back the barbell to the starting position.
5. It is vital to perform this exercise while keeping your back and head straight. In order to stabilize your shoulder blades, you will have to press them together to some extent.
If you really want to gain some muscle mass on your biceps, you must perform this best bicep exercise every other day with a weight that can allow you to lift about six times. As you become proficient in lifting more times, increase the weight to some extent and vice versa. You should put effort in finding a suitable weight that you can lift six times. You will be amazed by the results of performing your bicep curls followed by the very effective isometric bicep curl.
Isometric Bicep Curl
Perform the bicep curls as discussed above to warm up a bit before you start with this exercise. You should always perform the isometric exercise with a constant blood flow.
1. Position your body on the Smith machine.
2. Set an empty bar up to your shoulders at the beginning of the exercise.
3. Level your back in a straight position and tense up your abs.
4. You will have activated biceps at this stage.
5. Stock the bar with some heavy weight.
6. Your goal should be to lift the bar up to about one inch and hold it there for about 7 seconds. As you become proficient in lifting the bar for more than seven seconds, increase the weight to some extent and vice versa.
7. You must make sure not to place your elbows directly below the bar.
8. At this point, you will be all heated up with a blood rush.
9. Let the body take rest for the additional bicep exercises for a full week.
10. To attain your desired biceps, you will have to perform these exercises on a regular basis.
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