Biceps

BUILD THOSE ARMS

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Biceps

Biceps are the first thing any beginner will try to do and invariably over train and ignore all other parts of the arm, but it is where i am going to start.The bicep has two heads to it an outer and an inner, and these exercises manage to hit both.The key to any weightlifting is slow and steady, you need to bring the weight up nice and slowly and then down nice and slowly as well so the muscle is under constant tension, that way you get the best results. I usually do 3 sets of 10 reps but there are other ways,it all depends on what feels right for you.

Concentration curl demo

Preacher curl

Bicep Curl

This is the basic exercise for the biceps and one I'm sure you all know

Begin with the dumbbells by your side palms facing inwards,Start to lift the dumbbell up to your shoulders whilst twisting your wrists so that the palm ends up facing your body, pause for a second at the top and then lower slowly.Do not use your body weight to throw the weight up there if you have to do that then the weight is too heavy.Keep your elbows by your side.Use a weight that you can just do 10 reps of,then do 3 sets of 10.

Barbell curl

The barbell curl is exactly the same as the one above only with a barbell so seeing as your lifting this one with both hands you can up the weight a little.Same movement,elbows by your side,lift the weight up then slowly back down.Do 3 sets of 10 reps.

Hammer curl

The Hammer curl is the same as a normal dumbbell curl but you do not rotate the wrist hence it looks like you are making a hammer action with the fist.This exercise works the width of the bicep and creates a slightly different look for the muscle.As usual 3 sets of 10 should do it.

The Preacher Curl

The Preacher curl is the best exercise for developing thick biceps with a high point which gives a dramatic look of size and width.You need access to a preacher bench for this one but most good gyms will have one.Take a seat at the preacher bench then when ready and the weight is right for you lift the bar up to your shoulders,hold briefly then lower slowly,Do 3 sets of 10 reps.

This one is a killer so maybe leave it till last so that you don't run out of steam half way through your workout.

Concentration Curl

This exercise is performed using a dumbbell, find a bench or something to sit on then starting with whatever side you would like to start first with,place your elbow in the side of your thigh and lift from a straight arm all the way up to your shoulder then back down slowly,This exercise you can really feel especially if you do it slowly.3 sets of 10 for each side

Forearms

Forearms are often overlooked by the novice arm builder but are essential to give you that pumped up look you are after.

The best exersise for these bad boys is to kneel down with a barbell on a flat bench in front of you.with your palms facing up grab the barbell and let your wrists go so the weight drops down then curl with just your wrist till the barbell comes up and repeat.I started off light with about 7kgs but your forearms get strong quickly so you can up the weight when you feel ready.