Getting bigger biceps is one of the biggest wishes of many men.
But if you look around the gym you can see that not everyone’s wish has come true. One of the reasons for not getting the results you want is sticking to the same old dumbbells biceps curls each time you are in the gym.
Your body can adapt very easy and fast, so if you want to gain bigger biceps you need to force yourself and your body.
1. The standing barbell curl is the main exercise of a lot biceps workouts. Get a barbell or an Olympic bar and place it at shoulder width with an underhand grip (palms up).
2.While standing straight, put your feet together, make sure your back is straight and extend your arms.
3.Be careful not to touch your body with the bar.
4.Keep your elbows at your sides, and stand still, then slowly start to curl the bar up.
5.When you reach the top of the movement clench your biceps, and then slowly start lowering it down to the first position.
6.Do as many repetitions as you can and want.
Barbell Curl Tips:
1.The mistake most people do when performing this exercise is moving the body to the back to help while lifting the weight. This is improper! You should hold your body still and use only your biceps.
2.Another thing you are maybe doing wrong is not holding your elbows at your sides. Your elbows shouldn’t come ahead while you’re lifting the weight.
3.And last but not least, you need to have control over the weight. Which means you should slowly lower it down.
Incline Bench Dumbbell Curl
1.Set the bench at a 30-45 degree incline and place a pair of dumbbells at the end. The exercise will be more challenging if the incline is set lower.
2.Sit on the bench, hold the dumbbells and lay back flat.
3.Hold the dumbbells with an underhand grip, and the palms should be facing upwards.
4.Lift up the dumbbells and bend your arms just a little.
5.Keep your elbows static and slowly curl the dumbbells as much as you can.
6.Clench your biceps and then return to the starting position.
7.Do as many repetitions as you can and want.
1.Control the weight while lowering it down.
2.Make sure your elbows are static. Only your forearms should come ahead.
As stated by an American Council on Exercise study, seated dumbbell concentration curls provide 97% biceps activity, in contrast to cable curls or chinups (80%), barbell curls (76%), EZ-bar curls (wide grip 75%; narrow grip, 71%), incline curls (70%), and preacher curls (69%).
“Since the upper arm is stabilized against the back of the thigh, it isolates the biceps muscle,” said ACE chief science officer Cedric Bryant, Ph.D. According to him you should do bi’s two to three times a week, with 48–72 hours between the workouts so you can recover and rest properly.
“But to really get size, include concentration curls at least once a week.”