bicep workouts - http://bicepworkouts.envs.org
Now that you have a basic understanding of the biceps muscle and function we can get into the goodstuff…building big biceps!You will be happy to know that planning your biceps workout program is fairly straightforward. Theyreally only have two major jobs as described earlier. Just make sure you include these movements in yourprogram and you will be on the right track.Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movementswith your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placedcloser than shoulder width, to get more Brachialis involvement curl with your palm facing your body.Best Biceps ExercisesYou can not beat compound movements for adding massive amounts of mass to your your frame. And thesame thing goes for getting big arms. Chin up variations, and different rows are a great way to add size toyour biceps. You will never see someone who can move lots of weight in these lifts without big arms. Sobe sure to include lots of pulls in your program. That will be discussed in another article. For now we willfocus on the biceps.Barbell CurlsIf you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you cando. This is the most basic biceps exercise and the foundation of your workout program.Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep theelbows in tight to the body and to go heavy.This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm upset of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough.Do one more set with even more weight and again drop the reps from 6-8. This set is tough.Other variations include:ez bar curls straight bar cable curls different grips, wide or close
Hammer curls are able to work the inner head of the biceps more than other curling variations. Toperform this movement you are going to do a basic curl but this time have your palms facing in. This isdone with dumbbells or a bar that has a neutral grip handle on it.You can do this exercise one arm at a time, together or you could alternate.
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