Get Big Biceps
April 13, 2009
If you’re interested in increasing the size of your bicep muscles, then you have to read this article. In this article we will show you some exercises that are proven to increase your bicep muscles while keeping them proportionate to your body.
The way to build bigger bicep muscles is by either using heavy weights or adding more repetitions to your workout. The additional reps will increase your muscle growth.
Your biceps are made up of two muscle groups. Therefore, when you work your bicep muscles you need to pay attention to each muscle group. This will give your upper arm a more balanced look. You should do at least three exercises when working your biceps.
One great exercise for building larger bicep muscles is the standing alternated dumbbell curl. This will really work your muscles and pump you up. Start the position standing with your feet shoulder width apart. Your knees should be relaxed. If your body is too tense you will not be able to lift the amount of weight that you want to lift.
A second exercise that will build bicep muscles is the standing barbell curl. Again, stand with your feet shoulder width apart and your knees relaxed. You can alternate this exercise to perform a full range of motion and a 90 degree range of motion.
The third exercise is called a hammer curl. This exercise works both your biceps as well as your forearms. Hold a dumbbell in each hand with your palms facing inward. Raise and lower each dumbbell.
Do three sets of ten repetitions with each of the above exercises. Start your exercises by warming up with some light weights. Progressively add weights until your arms start to get tired right around the sixth or eight repetition on the heaviest weight.
You will increase muscle mass by increasing your strength. The heavier the weight you can handle, the more your muscles will grow. When performing bicep exercises you can choose from barbells, dumbbells or cables.
Be careful not to over train and over stress your bicep muscles. They are a small muscle group and can only handle so much. Make sure to rest in between workouts so that the torn muscles will regenerate. Over doing it will not increase the size of your biceps.
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