Building Strong Big Biceps
April 10, 2009
Biceps, PEC (Pectoralis major muscle) and abs are known as vanity muscles; this is because they are externally visible and people take pride in showing off these muscles. When asked to show their muscles, people flex their biceps.
Biceps form one-third of the upper arm, whereas triceps form the remaining two-thirds. If you want an arm that is impressive, you should develop both biceps and triceps. People are unaware of this and repeat curls without getting any benefit.
The following exercises are useful for developing your biceps. However, you must ensure that you use correct techniques and form; otherwise they may not grow to the extent required. Each of these exercises has to be performed 3 to 5 sets once/twice a week.
1. Standing Barbell Curl or EZY Bar – This exercise can be performed by using either an EZY bar or straight bar. This helps in building muscle mass for the biceps.
Stand erect with both shoulder and feet apart; hold the EZY bar with underhand grip with hands at the same width as the shoulder. Curl EZY bar with focus on biceps contraction. Move your arms up and down without moving or swinging the body.
Keep the elbows along the side of the body. Lower the bar with weight by taking 3 to 4 seconds of resistance. Curling or bending of wrist has to be done only in the neutral position.
2. Incline Dumbbell Curls – Sit in a relaxed manner on a bench that is inclined. Hold one dumbbell in each hand, curl the dumbbell weight upward to the level of your shoulder, and squeeze your biceps hard at the top. Lower slowly. Repeat a number of times.
3. Preacher Curl – Same as EZY bar exercise, except that it is done using preacher curl station.
4. Hammer Curl – This is identical to incline dumbbell; the only difference is that you hold the dumbbell with a hammer and you are standing instead of sitting.
Tips for Building Biceps
When you are doing the above exercises, you must concentrate on the biceps movement throughout. Avoid heavy weights that are likely to compromise your techniques and form.
Turn and squeeze to build a larger peak on the biceps. Stretch the biceps to flush out the lactic acid between to facilitate recovery of your biceps.
Change the exercise sequence after a few weeks; this will give your biceps new growth.
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