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In the gym, the arms are more worked out, then the chest or other parts of the body. Since guys want the sleeves of their shirts to fit a little tighter, they will work them to death. It feeds them a sensation of assurance and the females apparently like a guy with large guns coming out of his shirt.

The bicep runs up and down your shoulder muscle and it’s the muscle that is attached to the elbow, this muscle we will be working out today.

Barbell or EZ-curl bar standing curls are the most basic exercises. Try to stand with either a straight bar or EZ-curl bar with your feet shoulder width apart. You need to take an underhand grip about shoulder width apart also. I recommend you use a mirror to make sure wrists, elbows and shoulders are always properly positioned in a straight line through out the move.

Begin with the bar fully extended and, without moving your elbows, bring the bar to your chin using your arms. When you reach the top of the movement, get a stronger contraction by squeezing your biceps. Be sure to lock the wrists the whole time because bending the wrist can easily cause an injury. This is the main exercise for building mass in the biceps. This exercise starts my routine, using the most weight I can manage. You should warm up your muscles with lighter weights first before intensifying your work out with heavier weights.

Doing standing dumbbell curls alternatively on each arm allows you to lift heavier weights and become stronger. This is a good exercise that will really add to the rounded shape that you want in your biceps.

The same motion is used as in bar curls but one slight variation. At the top of the movement twist your hand so that your pinky moves up a little higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its hard to do, but it will add that extra edge to your guns that your friends don’t have.

Preacher Bench Curls With An EZ-bar is a good isolation exercise for your guns. Because you are isolating your biceps, you will notice you aren’t as strong as you would like to be in this exercise. Plus if you have done the first two exercises with the correct intensity, then you should be pretty exhausted by now.

Place your chest against the bench and let your arms hang over the angled cushion. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This is a great exercise that will place added stress on your lower biceps area.

This program is only a portion of a fitness plan, you can see on my website for more information.

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