Want to know how to increase your biceps
August 21, 2009
Have you been trying to increase your biceps and not having much success?
The biceps has to be a favourite muscle for men to train as most men take a lot of pride in flexing their biceps. A lot of workouts will concentrate on exercises that build and improve the shape and size of the biceps.
This is because it is a muscle that is frequently on view when wearing T-shirts and vests. Here are a few simple exercises for the biceps that will work fast.
Curls utilising a Preacher Bench.
This exercise will improve the size of your biceps quickly and easily. There’s more you need to sit at a preacher bench and find an easy curl bar.
The position that you need to adopt is one where your arms hang over the padding and then you curl the bar. It is best to do approximately 5 to 12 of these with a weight that is not too easy to complete your sets with.
This is a fairly tough bicep exercise but it is one that will increase your bicep size rapidly. If you want to build your bicep mass this is the most effective exercise you can do.
First of all, grasp of the bar tightly, lean the bar over the top of your leg, place your elbows towards the side and then rise until your forearms are vertical. Once you have done this, lower the arms again until fully extended. This is also a very effective bicep exercise.
Dumbbell curls whilst sitting on an incline bench.
There is also the seated dumbbell curl using an incline bench. This is much like the bicep curl and it is effective in increasing your muscle mass.
If you sit at the incline bench with your shoulders flat against the back and both of your feet are flat on the floor, grab the dumbbells and allow them to drop vertically to the floor. Then you can push the dumbbells till your forearms are vertically straight.
The exercises above are used by beginners to build their bicep muscles quickly and correctly.
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