Below you will be taught several main workouts to target your bicep muscles. These moves will help take your biceps to the next level and help you fulfill your potential. Everybody who works out want big biceps and soon you will have some two.
Please note that the moves giving here can be performed in any order. The first move that you will be using is a hallmark in working the bicep muscles. It is a key bicep movement that truly attacks every fiber in your bicep. Also it is the move that you can probably carry the most weight with. And everybody knows the more weights you can move the bigger you will get. This move is none other than the standing barbell curl. Choose a weight that will cause you to fail at the 10 rep. load the bar with the desired weight and grip the bar at shoulder width with an underhand grip. Now stand with your knees slightly bent and with the barbell hanging on your thighs. With your elbows tucked to your sides curl the weights till they reach shoulder height. Pause for as second then slowly reverse motion. Do 4 sets of these and make sure you really work hard. You won’t grow bicep muscles any other way
The next move is another favorite. The dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the range of motion they allow. Stand straight with a dumbbell in each hand. Make sure you use a weight that will make you arms burn. You don’t want to go to light. So stand straight with knees slightly bent. Your palms should be facing forward and the dumbbells should be handing by your hips. Now curl one hand till you reach full extension and squeeze. Now return the hand to starting position and just before it reaches starting position curl the other hand up and perform the same position then repeat. Make sure to keep form and work hard.
The final exercise you’re going to perform is the one handed dumbbell preacher curl. This move is a finisher and will help put definition in your bicep muscles. It will help you squeeze your biceps perfectly as it is a concentration and isolation move. You always need such moves in your bicep routine to give you a truly over all bicep look. You don’t just want bicep muscles that are big you want them to have some sort of shape to them. So this is what this move is in charge of. Grab a dumbbell. One that is not too heavy of course e you don’t want it to light but you don’t want to fail at the 6th rep. so choosing a proper weight is crucial. Set on a preacher bench with the arm holding the dumbbell extended on the bench. Make sure your elbows and shoulders are pinned to the bench. Now curl your biceps and squeeze at the peak, then slowly return to the starting position and repeat. Keep repeating till failure
All you need to get big bicep muscles is these three moves. Make sure you work hard and keep making sure you work hard and are always reaching your limits.
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