Compound Exercises Are the Secret to Your Biceps Workout

Most beginners to body building think that doing a rigorous biceps workout will get them the arms they see in magazines or on television. The truth be told, basic compound exercises performed with intensity along with a normal exercise routine provides the best results.

To get the best out of your workout you need to start with compound exercises. On some days you may begin with upper body compound exercises such as pull ups, rows or bench presses. Lower body compound exercises can be done the next day, and they may include squats or dead lifts.

Beginning your workouts with these exercises triggers your growth hormones releasing testosterone that stimulates muscle growth. Remember to workout with high intensity with little rest between sets to get the most out of your workout.

In order to get those big biceps everyone that starts body building dreams about the bigger muscles of the body need to be worked hard.

One thing you will hardly ever see is a guy with 20 inch guns on a 150 pound body. It is just not going to happen, to get big arms you need a big body and compound exercises will get you that big body.

Another important component to help you in your biceps workout is to consume a balanced diet. While working out you will need to add more proteins, carbs, and good fats. Also remember to give your body plenty of rest in between workouts.

To get big biceps the biceps workout I recommend along with your compound exercises consist of 4 biceps exercises everyone has done. These exercises are the standing barbell curl, dumbbell hammer curl, incline dumbbell curl, and machine curls.

Do these exercises with heavy weight with little rest in between sets until failure on the last set.

By the time you get to the machine curl your arms should be taxed heavily, getting those last few reps on the machine increases the flow of blood to the muscles as well as reduces the risk of injury.

Also remember to get lots of protein before and after your workout through protein shakes to give your body the energy it needs to sustain your biceps workout. Another supplement that I recommend is a high quality multi-vitamin. Good luckand be careful on your quest for the big guns.

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How to Get Big Biceps

Many people ask the question, “How do I get big biceps,” and depending on whom you ask you may get a different response every time.  For that reason, and to dispel some of the misinformation that’s floating around out there, we have put together this article to help give you the most complete answer.

How to Get Big Biceps:  Workout Frequency

The biceps are the muscles in the upper arms that most people want to show off, but compared to the other muscles in that region (triceps, deltoids) they are relatively small and can be easily over trained if you’re not careful.  To achieve maximum results from your bicep workout it is recommended that you work this muscle group no more than three times a week.  This will allow the bicep muscles ample time to repair and rejuvenate after they are broken down during your workout.

How to Get Big Biceps:  Bicep Exercises

When training the biceps it’s extremely important that you vary the type of exercises used to build these muscles.  Performing only barbell curls, for example, will not give the muscle ample opportunity to grow.  Instead, try to train these muscles using a variety of different exercises and from different angles.  You should also vary the weight you use – using heavier weight for power sets and lighter weight for more repetitions.  Below are some sample exercises that you can add to your routine for explosive bicep growth.  Notice in the first exercise – barbell curls – the explanation on varying the weight load and repetitions for optimal training:
Barbell Curls

Barbell curls can be performed using a curl bar or a straight bar.  Stand with your feet shoulder width apart, and hold the bar slightly inside your shoulder line.  Start by using a weight you can curl for about 15 repetitions.  Be sure to wait at least 1-2 minutes between sets to allow the glycogen stores in the muscles to be replenished, and then add weight to the bar for your next set of 8-10 repetitions.  For your last set, finish with a lighter weight which you can easily curl, and continue until the muscle maxes out (until you can’t perform another curl).  Using a variation of heavy and lighter weight and varying your repetitions will allow for maximum muscle growth.
Dumbbell Curls

Begin with a dumbbell in each hand which you can curl with each arm for about 10-15 repetitions, varying the weight and repetitions with each succeeding set as outlined above.
Preacher Curls

Preacher curls are performed on the preacher bench using a straight bar or curl bar.  This exercise helps to isolate the biceps for a maximum workout.
Incline Dumbbell Curls

Incline dumbbell curls are performed while lying on the incline bench.  Like preacher curls, incline dumbbell curls help to isolate the bicep muscles.

Building bigger biceps requires a workout plan in which you vary the way you attack the muscles.  Make sure to give your biceps time to rebuild after each workout and be careful not to over-train.

 

Best Biceps Femoris Exercises

Are you looking to increase athletic performance?  The biceps femoris is one of the most important muscles involved in multiple athletic movements including sprinting and leaping.  Because of this, targeting the biceps femoris during your exercise program is one of the best ways to increase your overall athletic abilities.

1. Deadlift: The deadlift is one of my favorite exercises for building mass in the biceps femoris muscle.  While the normal deadlift is a great exercise in its own right, you can modify it to better isolate the biceps femoris by using the straight or stiff-legged variation.  These will deactivate the quads and make sure the hamstrings are hit exceptionally hard.  When doing deadlifts make sure there is little to no lower back rounding, unless you want to walk around with a bad back.

2. Squat: The back squat is another good exercise for adding mass and strength to your biceps femoris.  Depending on where you place the bar, the exercise can place a significant amount of stress on the any of the muscles in the posterior chain, in addition to the quadriceps.  I recommend working with a low bar position to really promote breaking at the hips and hitting the biceps femoris hard.

Make sure that you start off with a weight that you’re comfortable with.  Many people move up in weight too quickly and end up having bad form due to muscular imbalances.  A common form misshap associated with the squat is the hula movement.  This should be avoided as it can place undue stress on the knee ligaments.

3.

Goodmorning: The goodmorning is a great exercise for increasing the strength of your biceps femoris.  It isolates the muscle better than the deadlift and squat and is great for increasing your numbers in both of those lifts.  The major downside of the goodmorning is that it’s a moderately technical and difficult lift, in that small mistakes can lead to dire consequences.  I recommend developing a strong posterior chain before doing this exercise.

4. Leg Curls: This is the only isolation exercise on this list.  Leg curls are a solid exercise, although they don’t come highly recommended.  If you do them, make sure that you do adequate work on your quadriceps as well because a muscular imbalance between the two can cause shearing forces on the knees.  Some people complain about knee pain when doing the leg curl.  If this is the case, then I suggest switching to glute-ham raises.  The problem with machines is that they often don’t accommodate the variety of bodytypes that people have.  One person might be fine with a machine, but the another might not.

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Rehabilitation Of Biceps Tendonitis

Article by miranda Bonafidert

The important aims of rehabilitation from biceps tendonitis are to boost the elasticity of the biceps tendon and to little by little enhance ache-cost-free selection of movement. The following exercises must be performed the moment or two times every day:

# SawsAchieve out and location the unaffected facet hand on a corner of a table. Bend at the waist. Flex the injured side arm at the elbow and pull the injured aspect arm backward and upward as if sawing wood. Gradually bring the shoulder blades as close with each other as ache will allow. Gradually deliver the injured facet arm down to its starting position. Repeat this sequence 10 occasions, at minimum 3 periods every day.

# Pendulum swingsStand with the hand of the unaffected arm resting on the corner of a table and supporting some of the body fat. A bit bend the knee on the unaffected side and extend the other leg sideways. Make it possible for the injured arm to hang loosely over the unaffected facet foot. By shifting the human body bodyweight, lead to the calm injured arm to swing in circles to the fullest extent doable as minimal by discomfort. Carry out 25 swings in a clockwise route. Allow the injured arm to cease swinging. Perform 25 swings of the injured arm in a counterclockwise course. Repeat this sequence at minimum three periods every day.

# Shoulder rotationStand in a doorway with affected facet arm bent at the elbow and the palm of the hand in opposition to the doorframe. Turn the system away from the injured aspect hand until eventually a stretching sensation is practical knowledge in the injured shoulder. Hold this place for 10 seconds. Return to the starting place. Relax for 10 seconds. Repeat this sequence ten times at minimum 3 occasions a day.

# Shoulder flexionStand erect near to a wall. With the palm of the injured aspect arm turned so as to deal with you, little by little slide the forearm and then the higher arm up the wall by relocating closer to the wall. Slide the arm upward to the level of initial major suffering. Hold this place for ten seconds. Return to the starting placement and relax for 10 seconds. Repeat this sequence 10 periods, at minimum three periods daily.

# Towel stretchRoll a towel lengthwise. Whilst standing erect, dangle the rolled towel down the back, keeping it with the unaffected facet hand. Achieve behind the again with the hand of the injured facet and grasp the rolled towel. Gently pull upward on the towel, raising the injured aspect arm right up until 1st substantial ache in the injured shoulder appears. Maintain this placement for ten seconds. Chill out the arms whilst keeping the grasp on the rolled towel for 10 seconds. Repeat this sequence 10 situations at minimum three situations each day.

# Flexed elbow pullBend and raise the injured facet elbow to shoulder peak. Grasp the injured facet elbow with the uninjured aspect hand. Gently pull the injured aspect elbow toward the reverse shoulder until restricted by to begin with substantial suffering. Hold this place for 10 seconds. Take it easy for ten seconds. Repeat this sequence ten times at minimum three periods daily.

# Bicep stretchStand erect with arms raised to shoulder height and palms up. Press arms backward right up until stretch is felt. Maintain this placement for three to five seconds, then loosen up for three to five seconds. Carry out this physical exercise ten times. The bicep as properly as the muscle tissue of the shoulder and upper chest are stretched by this work out.

# Tricep stretchStand erect with ft at about shoulder width. Boost injured arm at the shoulder with elbow bent and position the forearm behind the head. Grasp the injured elbow with reverse hand and draw it toward the middle of the system right until stretch is felt. Hold this placement for three to 5 seconds, then rest for three to five seconds. Carry out this training 10 occasions.

# Bicep curlsStand with arms fully prolonged at sides whilst grasping 2- to five-pound weights in each hand, held palm forward. Flex the arms at the elbow to about a hundred degrees, or to the level of agony, whichever comes very first. Maintain this position for five to 10 seconds. Return to the start off placement. Rest for five seconds. Repeat this work out ten times. You can increase the fat as discomfort enables and strength develops.

# Triceps curlsStand with elbows directed upward above the shoulders and with arms calm. Extend arms at the elbow so that the fingers proceed upward to the point of ache. Hold this place for five seconds. Return to the commencing position and take it easy for five seconds. Execute this sequence ten periods, three occasions every day. As discomfort permits, add excess weight by utilizing hand-held dumbbells.

# Chest raisesLie on stomach with fingers prolonged along sides of the entire body. Raise the higher chest from the floor to the point of discomfort and hold this place for 5 seconds. Return to the get started place and unwind for 10 seconds. Repeat this sequence ten occasions, 3 instances day-to-day.

Option workoutsDuring the interval when regular education will need to be avoided, different workouts may perhaps be used. These pursuits ought to not need any actions that develop or intensify ache at the web-site of injury. They involve:

# swimming (if suffering will allow)# jogging# stationary bicycle

REHABILITATION After SurgeryYour biceps tendonitis may possibly involve arthroscopic medical procedures to accurately anchor the biceps tendon. Maintain in mind that the soft tissue desires time to recover prior to training can begin.

A bodily remedy plan generally begins with variety-of-motion and resistive exercises, then incorporates ability, aerobic and muscular endurance, flexibility, and coordination drills.

Last but not least, clients establish speed and agility via sport-specific exercising routines.

The final purpose of surgical treatment is to provide dynamic stability even though maintaining full assortment of movement, so that athletes can return to competitive or recreational sports. Progress is assessed by the patient’s perception of how stable the biceps/shoulder feels and by evaluating the strength and stability of the injured and uninjured arms.

How prolonged will the results of my injury previous?With correct rehabilitation, a to begin with occurrence of biceps tendonitis diagnosed and handled in its early stages generally lasts two weeks. If the injury has recurred many instances, or if medical procedures is essential, total recovery could consider as prolonged as two months.

When can I return to my sport or activity?The purpose of rehabilitation is to return you to your activity or exercise as soon as is safely probable. If you return also quickly you may well worsen your damage, which could lead to lasting hurt. Every person recovers from damage at a diverse fee. Return to your exercise is determined by how soon your biceps tendon location recovers, not by how lots of days or weeks it has been because your injury occurred.

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Exercises Using Dumbbells For The Biceps

A properly done bicep routine with the use of dumbbells wont just make your arms stronger but make them look nicer as well. Using simply some dumbbells, you can do the following exercises for your biceps, whether at home or at the gym.

The Important Warm Up

Before you start doing any of the dumbbell exercises mentioned below, its of extreme importance to warm up so you aren’t being injured. Stretching out your arms and running on a treadmill to warm up are necessary to do. As you perform any exercise with dumbbells, do it smoothly without performing any jerky movements. You should begin by doing exercises with light weights while you gradually challenging yourself as you get used to the challenges. As a beginner, though, you’ll want to perform multiple reps using lighter weights. If you do it like this, you’ll see that its easier to keep the right posture which in turn will help you avoid getting injured.

The Dumbbell Curls While Seated at

While seated on an inclined bench with a properly supported back, extend your arms outward with a dumbbell in both of the hands. Bring the dumbbells to your shoulders by lifting slowly, and then bring them down. The movements must be slow for all of these dumbbell exercises. Continue to perform the exercise until you cannot continue. When it happens, you’ll need to stop and put down the dumbbells to stretch your arms and rest for a minute or so. You want to do another two sets in the same way.

The Preacher’s Bench

Put your chest in a correct position and sit on a bench. Then, make sure the exercise is being done correctly and lift the most weight that you can so that your muscles are being challenged. While you lift the weights, make sure that your elbows are close together and almost parallel. you’ll be receiving help from the bench for the correct position and you’ll be able to lift heavier weights than you would normally be able to. In order to get the maximum benefit from the exercise, you should lower the dumbbells as you can. Keep on doing this exercise until you cannot do it anymore because your muscles aren’t up to it anymore. Do the exercise again after resting for a bit.

The Basic Curl

Lift dumbbells up to your shoulders while your knees at a slight bend and feet placed apart at shoulders width. Hold your arms right next to your body while you squeeze as hard as you can near the top of the curl. Remember that you must have a steady movement as you lift and lower your dumbbells. Don’t do any jerky motions when doing these exercises because its actually much better to do smooth and easy motions. Remember also to do the exercise until your muscles have failed. Rest for a small period of time after you complete the exercise and then repeat. When you finish, stretch your biceps out.

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Build Bigger Guns – 4 Bodyweight Exercises For Biceps

Article by Adam Nicholson

Building big biceps are associated with hitting the gym and cranking out numerous sets of bicep curls.

But you can also build bigger biceps from home by using bodyweight exercises.

Here is a selection of bodyweight exercises that will help you build bigger biceps from the comfort of your own home:

Chin-Ups For Biceps. This requires the use of a pull-up bar or some sort of bar that will support your body weight. Installing a pull-up bar in your home is relatively inexpensive and you just need to place the bar between a sturdy door frame and screw it in place. Grip the bar with your palms facing towards yourself, and then slowly pull yourself up until your chin touches your fingers. Exhale as you pull yourself up and inhale on the way down. At first chin-ups can be very hard and you may struggle to do just a few. Start off trying to reach 6 reps, and slowly build up the reps over time.

Pull-Ups For Biceps. These are like chin-ups but the main difference is in the pull up bar grip. With chin-ups your palms are facing towards you, with pull-ups your palms face away from you. Also, with pull-ups you adopt a much wider grip (thus the term wide grip pull ups) that is shoulder width apart. In addition to working the biceps, pull-ups give the back muscles a great workout as well. Slowly pull yourself up as your exhale, and then inhale as you lower yourself (at an even slower pace). Mix-up this back and bicep bodyweight exercise by experimenting with different grips. Close grip, wide grip, medium grip and reverse grip pull-ups all focus on slightly different muscle areas. Also change up the tempo every now and then to shock your body into action.

Push-Ups For Biceps. The old classic bodyweight exercise that everyone thinks about when they refer to chest and bicep bodyweight workouts. Push-ups work many muscle groups at the same time including the chest, triceps, back, abs, biceps and shoulders. It is a great all round exercise. Keep your back straight throughout the exercise and concentrate on slowly going through the movement, working all those muscle groups. For best results do this exercise slowly and steadily increase the repetitions that you do on a weekly basis. A great way to spice up a push-up is to put weights on your back.

Bicep Curls Without Weights. A bicep curl typically involves using dumbbells and barbells at the gym, but it can also be done without using weight lifting equipment. You just need to get creative and find your own replacements for the resistance. Popular make-shift weights include sandbags, empty milk-jugs full of water or sand, and also backpacks full of books. You do not need to go to the gym to build big biceps, you just need to find any form of heavy weight that you can use to stimulate muscle growth.Aim to do slow and steady reps of this exercise. For maximum muscle growth aim to reach failure after around 6-8 reps. As your biceps get stronger, keep increasing the resistance to make sure you keep reaching faillure within the 6 to 8 rep mark.

So there you have 4 of the best bodyweight exercises for biceps that can help you build muscle without weights. They key is now to go away and put these to action.

Remember, not having access to the gym is no excuse for not building bigger biceps. You can do bicep exercises at home!

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Secrets on How to Get Big Biceps Fast

Article by Guy Nadeau

Big biceps are great way to boost your self esteem, improve your image and get attraction from women. It is believed that men with big biceps are more attractive and have an active social life than those with small arms. In order to get bigger arms, you will have to do a lot of exercises.

However, many people get the wrong information on how to get big biceps fast. This leaves them disappointed and they lose hope of being able to add any more inches to their biceps in a near future. If you are among the guys who want to get big biceps the fastest way possible, there are several workouts that can help you to accomplish that.

Standing barbell curls exercise is a one of the key biceps workout. This exercise works the biceps directly while allowing you to lift a lot of weight.

To do this workout, you should stand with your feet almost close together and hold the barbell with your hands (palms facing in front) about shoulder width. Start with your arms straight and then slowly lift the barbell towards the chest, contracting your biceps hard as you reach the top. Hold it for two seconds. Then, lower the bar slowly until the arms are fully extended. This exercise should be done for several minutes and regularly. Standing barbell curls activate muscle fibers in a short time.

Another exercise of great importance in gain biceps fast; is the hammer curls. This exercise works the muscles to the side of the biceps, thereby giving the biceps more bulk. To do this exercise, start with your arms to the sides and your palms towards each other with a dumbbell in each hand. You should then lift and lower the weights slowly making sure that elbows remain to the sides the whole time.

Incline dumbbell curls allows you to complete a range of motions while stretching your biceps to their maximum capacity. This exercise is done while you are lying backwards at a 30 degrees angle. Hold a dumbbell with each hand and stretch the arms down and back. Then you should curl your arms up turning the hands towards your body and flexing your biceps. Lower the dumbbells back slowly to the starting position.

Single arm preacher curl enables the biceps to do all the work themselves. This workout is done with a preacher bench, holding a dumbbell in one hand with a firm underhand grip. You should then extend the arms over the bench; lifting the dumbbell to the shoulder and then lowering it back all the way down.

One of the exercises that has helped many people gain biceps faster than other exercises, is the chin ups. This is a very simple workout and all that is needed is a chin up bar. The exercise involved in this workout requires you to hung up underneath the chin up bar and pulling yourself for about 10 times. To maximize the workout you can attach a few pounds to a weight belt.

To gain big biceps fast does not only require exercises but also eating a proper diet. At least you should have an intake of 700 to 1,000 calories per day. Your diet should also include protein and complex carbohydrates. You should also make sure you eat before and after exercising. In addition to that, consume a lot of water to compensate for water lost through sweating.

Also you should not concentrate on just one body part but you should exercise other areas as well. Performing heavy and fast exercises also helps to get big biceps fast.

If you want to learn more about how to get biceps fast visit www.waytogetripped.com/how-to-get-big-biceps-fast/

Biceps Workout For Mass

Article by Nate Rivers

If you’ve been looking for a biceps workout for mass, then you’re in luck… I’m going to show you how to turn your water-pistol guns into 50 caliber machine guns… so to speak.

Everyone wants a pair of big, ripped biceps… you might not want 20 inchers, but a pair of ripped, muscley biceps have been proven to get more attention from the opposite sex, as well as make you feel like a million bucks.

In this article, I’m going to outline an effective biceps workout that will help you add muscle to your biceps…. and I want to explain some science-type things behind muscle building… just so you have an idea.

Let’s get started…

What a Biceps Workout for Mass Looks Like…

First of all, there aren’t any secret workouts that will give you huge arms in a few weeks. There isn’t a secret combination of sets and reps that will work wonders… and there’s not a secret exercise that put mountains where your arms used to be.

There are several biceps exercises that are the most effective, and so they’re the ones that you should focus on.

Before I go over the most effective biceps exercises you can do, I want to explain some of biggest mistakes people make when training their arms, so that you can avoid them.

Biggest Biceps Training Mistakes:

Overtraining: Most guys blast their biceps way too often… they are very small muscles, so you should train them twice a week at most… a lot of pro bodybuilders only train them once a week.

Doing way too many reps: This goes hand in hand with the first mistake. Going to “burn out” is a very common practice that you see all the time in the gym, but it’s not an effective way to get bigger biceps. The simple formula to build muscle is high weight, low reps.

Doing ineffective exercises: Exercises such as concentration curls have their place, but they are mostly a waste of time when you’re trying to add muscle to your biceps. I’ll get to the most effective biceps exercises in a minute…

Making stuff up: You’ll see guys doing this all the time.. They just make up exercises that they think are “crazy” or “insane”, because it gives them a huge burn… well, a burn doesn’t always add size… remember that.Now let’s go over exercises that you should do if you want to get pythons in your sleeves…

The Most Effective Bicep Exercises For Mass Building

Close-grip Chin-ups: This is where you grip the pull-up bar with your arms shoulder-width apart, and your palms facing you. Close-grip chin-ups are one of the two most effective exercises for adding shirt-tearing muscles to your arms. Why are they so effective? It’s because it’s a closed-chain exercise, and it stimulates a major muscle group, which stimulates growth. And, because they’re really hard to do… the most effective exercises are the ones that make your tired fastest.

Cheat curls: We have Arnold to thank for these… he probably didn’t invent them, but he swore by cheat curls to add size to your arms. Back in the day, other bodybuilders would tell him he wasn’t doing anything but working out his lower back, but those guys were obviously never Mr. Olympia several times in a row. If you’re going to do cheat curls, don’t break your back… that’s my best advice. In order to not break your back, you might consider doing them with on a cable machine. A cable machine will take away a lot of the dangers of doing them with free weights, while still getting the same positive effects. You should do a weight that you can barely handle for 6 to 10 reps.

Squats: Yes, that’s not a typo… squats is something the average guy in the gym never does, and it’s also the main reason most guys never hit their goals. Squats are hands-down the best overall exercise for adding mass to your body. And the reason is… they hit every major muscle group in your body, and that promotes growth. It’s a simple formula that you’ve probably heard before… shut up and squat.Now that you know what the most effective exercises are for getting bigger biceps, I’ll explain how to put this together so that it works for you…

For the chin-ups, you should do 3 sets of absolutely as many as you can do. It probably won’t be that many when you first start. If you can’t do 5 chin-ups at once, then you should do as many sets as it takes to do 20 legit chin-ups. No squirming and heaving your body around… you need to use good form until you’ve done 20.

For the cheat curls, take a weight that you can only do 6 to 10 times, and do two sets. You can do three sets if you feel like a champion. A big key is to let the weight down slowly and controlled… this will blast your arms… as you’ll soon find out.

Train your biceps once a week at first. Seriously… they are small muscle and if you train them good and hard, once a week is plenty. Avoid the compulsion to blast them every few days… you’ll grow more if you stick to once a week.There you have it… a great biceps workout for mass that will have your twigs looking like full-grown trees in no time.

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Best Biceps Workouts and Exercises

I see a lot of people in GYM working daily on their arms. That means doing biceps and triceps exercises without any concentration on the muscle they are doing. Lifting to much weight that their muscle can handle. Doing exercises the way they should not and that leads slower progress on muscle raising and strength gaining. Are you one of them? Then read on to see what things you need to be careful on and which biceps workouts and exercises are the best to go for at the beginning!

First when deciding that you want a bigger biceps you need to follow some tips, no mater if you are a women or men, or if you do not even go to GYM, you do home based workouts. The first part to follow is the nutrition. You should have an ideal nutrition that means enough proteins and not to many carbs and fat food. Your muscles need proteins to grow (I recommend a lot of meet and whey supplement).

Second you need to work on your biceps 1-2 times per week, it is enough trust me! Third is that you work on other muscles of your body. The ones I recommend the most are chest, legs and back. The best exercises to help you gaining faster biceps muscle are squats and dead lift!

As I said you should work 1-2 times per week in GYM or at home to get stronger, bigger biceps. Here are the best biceps workouts and exercises that you should follow first week. Second week you need to change the workouts to get faster results, that is important!

Barbell Curl or Dumbbell Curl – The very basic exercise for your biceps. Sometimes is best to put on lower weights and more concentrate on your muscle, also do more lifts than usual. Try to lower your shoulders when doing it and not trying to help your lifting with swinging your body forward and back!
Chip-Up – You need to have the strength to lift your body up to 10 times. If you can not, that means you are not strong enough for your body weight. Practice it!
Incline Dumbbell Curl – The exercise that makes wonders, trust me! Usually I add in each routine an half routine that means I do 12 lifts, then I have a 8 seconds brake and I do another 6 lifts. I do 3 routines in that exercise, try it!
Concentration Curl – I do that exercise every time on the end of the day. That means putting on really low weight and trying to concentrate only on biceps when lifting dumbbell. Do lifts slowly and concentrated!

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Get big biceps while at home.

Article by M J M Jazeel

Get big biceps at home.

Think of yourself trying to go out with your friends, being a warm summer’s eve and all. But, you still try to wear a long sleeve top, because of the low muscles you’re having on your biceps. Do you want to hide like this forever? Or would you like to change the way you look?

I bet you do want to change, become more sexier with bigger arms.

Don’t have time to go for the gym?

Check out how you can get sexy arms without going to the gym. Just few simple exercises done at home would give you better results than you expected.

Bicep curls are the basic exercises for you to gain big biceps at home. It can be done by standing or sitting. All you need is a pair of dumb bells to perform your bicep exercise at home.

Perform 2 significant ways of bicep workouts that can enhance your biceps development.

One way of workout is putting your biceps on stretch and the other way is to use different grips, which can lead to stronger contractions during the lifting phase. Below are some of the few ways of bicep workouts.

Alternate dumb bell curls

Hold a dumb bell in each hand and hold them sideways. Remember to stand erect while performing this exercise and focus at the point of contraction. Lift the weight in one of your arms slowly and place your arm perpendicular to the floor. Next, twist the arm towards the range of motion and then try to curl the weight towards your shoulder.

And while descending your arm to the floor, start curling or lifting the opposite arm simultaneously. When performing alternate dumb bell curls, one arm should be contracting at the top when the other arm reaches the initial point on one side.

Dual Dumb bell hammer curl

Stand erect and hold a pair of dumb bells by sides with your palms facing each other. Now, without turning your wrists and not allowing the elbows to move forward, curl both the dumb bells towards the shoulder. And extend your elbows to return slowly to the initial position.

Keep practicing these curls for at least 3 x 15 reps per day for a good biceps.

Find out more tips and trick to Gain Big Biceps. These exercises can be done at home, there is no need of fancy fitness equipments and expensive gym memberships.

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