Top Three Biceps Exercises
How to get massive biceps fast!
I hadn't seen him for only three months during summer vacation. He showed up in fall with short sleeves shirt loosely covering his now huge arms.
Two thoughts crossed my mind. I want a pair of those and I meant the arms not the shirt and how did he do it in three months. His answer was a simple - Barbell Curls!
Let see what Kevin Levrone has to say about Barbell Curls.
I hadn't seen him for only three months during summer vacation. He showed up in fall with short sleeves shirt loosely covering his now huge arms.
Two thoughts crossed my mind. I want a pair of those and I meant the arms not the shirt and how did he do it in three months. His answer was a simple - Barbell Curls!
Let see what Kevin Levrone has to say about Barbell Curls.
What is a bicep or is it biceps?
Biceps simply means two heads and in common conversation it refers to biceps brachii of the arm but it could also mean biceps femoris of the leg. So, if you want to show off, next time someone says, "I want bigger biceps", you can tell them, "Oh, your legs look fine to me"! But do it with a smile.
Here, we are reviewing biceps brachii.
Here, we are reviewing biceps brachii.
Biceps Exercise Videos
Barbell Curls
Looking to build massive biceps, then pick up the straight bar barbell. Grab the bar with a shoulder width under hand grip, keep your elbows to side, raise bar as high as you can without letting your elbows leaves your sides. This usually is when your hands reach the same height as your shoulders.
No disrespect toward Kevin, but working with free weights, greatest resistive forces are offered to muscles (biceps in this case) when load moves parallel to gravity. When you let your elbows leave your sides in order to lift the bar to your chin, you begin to move perpendicular to gravity and you are actually disengaging the biceps and engage your deltoids.
Lower the bar as close as to full extension as possible. You cannot fully extend the arm since the bar will hit your thighs.
No disrespect toward Kevin, but working with free weights, greatest resistive forces are offered to muscles (biceps in this case) when load moves parallel to gravity. When you let your elbows leave your sides in order to lift the bar to your chin, you begin to move perpendicular to gravity and you are actually disengaging the biceps and engage your deltoids.
Lower the bar as close as to full extension as possible. You cannot fully extend the arm since the bar will hit your thighs.
Barbell Curls Exercise Tip
- Don't arch your back
- Lift the weight up, don't swing it.
Standing Alternate Dumbbell Curls
Since each dumbbell allows more free hand rotation, you can add supination (external rotation of the forearm) and get more squeeze on top of the movement.
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Alternate Dumbbell Curls Tips
- Squeeze at the top of the movement
- Don't over rotate
Seated Hammer Curl
Targets your Brachioradialis (Upper-outer forearm) and uses Biceps Brachii as synergistic muscle. Over all simple result is you see more mass on the outer head of your biceps.
Unlike the exercise before, you use a pronated grip which simply means keep the palm parallel to your body. Lean a little toward the arm you are exercising to keep the weight moving perpendicular to the ground.
Unlike the exercise before, you use a pronated grip which simply means keep the palm parallel to your body. Lean a little toward the arm you are exercising to keep the weight moving perpendicular to the ground.
Seated Hammer Curl Tips
- Use Slightly Pronated Grip
- Keep the weight perpendicular to the ground
Body Building Sites
- The Truth About Building Muscle
- It cuts through all the clutter shows simple and insanely fast way to get results.
- Arm Exercise Books
- The Body Sculpting Bible for Chest and Arms: Men's Edition
- Body-Solid Biceps Machine
- Bulging biceps and triceps are yours to develop with this intelligent dual-function design.
by FitnessTrainer
I held up my first pair of dumbbells at the age of 7. That was a long, long, long time ago.
I went into martial arts at 14 and received my second deg... (more)
I went into martial arts at 14 and received my second deg... (more)
