3 Arm-Blasting Workouts - A Beginner's Guide! - Bodybuilding & Fitness
Training Your Bicep Muscles With These Top 3 Arm Exercises
In this article you are going to learn some key workouts for your bicep muscles that will help you gain some size and shape. Having Ripping bicep is the goal of every bodybuilder and if you follow my suggestions here you too will soon have a pair for your very own. So without further a due let's get started
Please note that the moves giving here can be performed in any order
The first move that you will be using is a hallmark in working the bicep muscles. It is a key bicep movement that truly attacks every muscle fiber in your bicep. Also it is the move that you can probably carry the most weight with. And everybody knows the more weights you can carry the bigger you will get. This move is none other than the standing barbell curl. Choose a weight that will cause you to fail at the 10 th repetitions. Now load the bar with the desired weight and grip the bar with a shoulder width grip using an underhand grip. Now stand with your knees slightly bent and with the barbell hanging on your thighs. With your elbows tucked to your sides curl the weights till they reach shoulder height. Pause for as second then slowly reverse motion. Do 4 sets of these and make sure you really work hard. You won't grow bigger biceps faster using any other exercise.
The next move is another favorite of bodybuilders and it is the dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the complete range of motion they allow. Here is how to perform it Stand straight with a dumbbell in each hand. Make sure you use a weight that will make your bicep muscles fail at the end of the set. You don't want to go to light with this exercise.
So stand straight with knees slightly bent. Your palms should be facing forward and the dumbbells should be handing by your hips. Now curl one hand till you reach full extension and squeeze.
When done, simply return the hand to starting position and just before it reaches starting position curl the other hand up and perform it the same way as you did the first arm. Then repeat. Make sure to keep form and work hard.
The final exercise you're going to perform is the one handed dumbbell preacher curl. This move is a finisher and will help put definition in your bicep muscles. It will help you squeeze your biceps perfectly as it is a concentration and isolation move. You always need such moves in your bicep routine to give you a ripped defined look. You don't just want bicep muscles that are big you want them to have some sort of shape to them. So this is what this bicep exercise will deliver to your bicep muscles.
Here is how to perform it: Grab a dumbbell. One that is not too heavy. Of course you don't want it to be light and you do not want to fail at the 6th repetition. So choosing a proper weight is crucial. Set yourself on a preacher bench with your arm holding the dumbbell extended on the bench. Make sure your elbows and shoulders are pinned to the bench. Now curl your biceps and squeeze at the peak, then slowly return to the starting position and repeat. Keep repeating this exercise until you hit failure
These three moves are all you need for bigger bicep muscles. Always make sure you go hard and keep pushing your self and in no time you will have the bicep muscles that you wanted