Biceps are one of the most worked body parts, yet they are also one of the smallest.
So, why are they one of the favorite muscles to work? Maybe because they look great when developed! But, so does any other body part. Maybe it's because you like the girls to flock to you, and the gals love to grab around your biceps. Whatever the reason, why they are the most worked, I don't know.
Click Image To Enlarge.
Anatomy Of The Biceps.
Many people, when working the biceps, just do lots and lots of stand up curls. This is a great exercise but there are many different types of curls. In this article, I will tell you the different exercises for the bi's and tell you how to perform them.
| RELATED ARTICLE |
 |
Building Better Biceps!
Building bigger guns is a goal for almost every single bodybuilder out there except for the very few genetic freaks out there that were born with 20 inch arms. Learn the secrets!
[ Click here to learn more. ] |
|
Bicep Exercises
Stand-Up Curls (Barbell, EZ-bar, or Dumbbells)
Stand-up curls are the most popular type of curl. To perform this, stand with your feet shoulder width apart, hold the barbell, EZ-bar, or the dumbbells, keep your elbows tucked into your hips, and pull them up to your chest keeping your elbows tucked to the side at your hips.
When at the top, squeeze the bar to tense the biceps. Make sure not to swing your back to help lift the weight. This could damage your lower back and doesn't work the bicep to its full potential. To prevent this, use dumbbells and do one arm at a time, but alternately.
Click Image To Enlarge.
Stand-Up Curls (Alternating Dumbbell Curls).
Sit-Down Curls (Dumbbells)
Sit-down curls are performed on a upright bench to support your back. You can also put the bench on an angle. (This is called an incline exercise.) Place the dumbbells on either side of the bench just below your butt. And again pull them towards your shoulders and squeeze at the top. Again for this exercise you can go alternately.
Click Image To Enlarge.
Sit-Down Curls (Incline Dumbbell Curls).
Concentration Curls (Dumbbells)
To perform dumbbell concentration curls, sit down with your back unsupported. Put your feet over shoulder width apart and your feet should be placed flat and pointing the same way as your knee. Next, take a dumbbell in your right hand and place your right elbow on your right inner thigh.
Next lift the weight up towards your chest keeping your elbow locked to your thigh. Repeat with your left arm on your left thigh.
Click Image To Enlarge.
Concentration Curls.
Preacher Curls (Dumbbell, EZ-bar, Barbell)
To perform preacher curls, place a bench as though you are doing sit-down curls on an incline of about 45 degrees. If you perform with a dumbbell, place one arm down the bench, put a dumbbell in that arm and lift it towards your head and again squeeze at the top. If you are using a barbell or EZ-bar, you are using 2 arms at the same time.
Click Image To Enlarge.
Preacher Curls.
Lateral Pulldowns
Conclusion
All of the curls above involve the same action, which is starting from a low position and lifting the weight towards your chest, shoulders or head. Also in these curl exercises you squeeze the weight at the top of the rep.
If you find the set easy in any of the exercises, then either increase the weight, add more reps, or make each rep slower.
Currently in my arm workout, I am doing all of these exercises in 4 sets - it's a killer! Also, be sure to check out my article about ab training.
| RELATED ARTICLE |
 |
A.J.'s Ab-Training!
I was in the messageboards and was amazed how many of the teens in there was 13, 14, 15 - around the same age as me!
[ Click here to learn more. ] |
|
Good luck guys,
AJ
AJ@bodybuilders.com
Recommend this article to a friend by e-mail here!
Back To Anton Hutchinson's Main Page
Back To The Articles Main Page.
Related Articles
Bicep Blitzkrieg!
Want Big Biceps? Here's How To Get Them!
The Poe Show - Episode #4: Bicep Training!
