Introduction
The biceps are often the first – targeted muscle group for many gym – goers and a focal point of muscle training. However, a large number of people are rather disorganized when it comes to biceps training, lacking knowledge about how to train or what to do. Here, we’ll introduce an effective biceps muscle – building program.
Standing Barbell Curls
In every biceps exercise, select different barbells such as a straight bar, a curved bar, or a fixed bar. Adopt a comfortable shoulder – width grip or a slightly narrower one. While performing this exercise, keep your back tense, tuck your hips, and bend your knees slightly to maintain lower – back tension. Do the exercise at a moderate pace, neither too fast nor too slow, which is the optimal way to develop the muscles. Contract the biceps fully and then lower them slowly, with the lowering speed being slower than the lifting speed to ensure the biceps are properly exercised. Perform 3 – 4 sets, with 12 – 15 repetitions in each set.
Seated Alternating Dumbbell Curls
The seated position helps to avoid the influence of excessive momentum. Add a wrist – turn movement during the curl, turning your wrist outward at the end of the lift. This can bring about a stronger muscle contraction, especially beneficial for those with weak biceps. Once you enhance the peak contraction of the biceps, a clear muscle line will be shown. The exercise sequence is similar to that of standing barbell curls: lift at a medium speed, contract and turn the wrist, then slowly straighten and switch to the other arm for the same movement. Do 3 – 4 sets, with 14 – 20 repetitions per set.
Arm Curls
Arm curls can be carried out with the help of a puller, dumbbells, or a curved bar. This exercise trims the biceps line and increases blood flow to the biceps. No matter what weight is used, the key is to control each movement. Bend to the highest point, pause briefly, and then lower. Ensure that the muscle is not relaxed at the end of the exercise, but rather that the biceps maintain constant tension throughout. Because if you relax, the biceps will be at rest at the end of the lift. Conduct 3 – 4 sets, with 8 – 12 repetitions in each set.
