A Great Biceps Workout

A great biceps workout would be a workout that hits all of the flexor muscles of our arm, not only the biceps but the muscles surround the biceps as well from all angles.

Begin with concentration curls and sit at the end of a bench, lean over and rest the back of your upper arm against the inside of your thigh.  Grasp a dumbbell and twist your hand as you curl so your “pinkie” is higher than your thumb at the top of the repetition.  Squeeze your biceps at this position, twisting your hand as far as possible, then slowly untwist your hand while lowering the dumbbell.  Do three sets of eight repetitions.

Hammer curls help your wrist by giving you a neutral position.  Sometimes when doing regular dumbbell curls, your wrists may fee week.  The hammer curl also allows you to stop your range of motion when they are parallel to the floor to keep tension in the biceps muscle.  You will feel this exercise not only in your biceps but also in the forearm itself. 

Get two dumbbells and stand straight up.  Your arms should be at your side; palms face your body.  Tense your torso as you begin this exercise.  Squeeze the dumbbells tight and life your arms.  Pause at the top of the exercise which is when your forearms are parallel with the floor.  Contract your biceps and then very slowly lower the dumbbell.  If done correctly, it should look like you are wielding a hammer.  Your palms should be facing each other through the entire repetition.  Your palms should face each other through the entire exercise.  Do three sets of eight.

Lastly, the best workout to do for your arms consists of a reverse preacher curl.  When u are seated a preacher bench hold the barbell with an over hand grip or palms down instead of up.  Bring the bar to chin, pause for a count of one, and very slowly lower it back down.  Do three sets of eight to complete the bicep workout.

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