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If you look closely at the bicep muscle you will notice that they are made of a long head and short head. In a good bicep exercise both these heads are worked. Your biceps are in charge for elbow flexion and forearm supination (meaning your ability to twist your biceps in and out). Not the mention the involvement of the shoulders during any bicep exercise

There exist many principles that experts recommend that are present to aid you to help develop big arms. These principles must be applied to any bicep exercise if you truly want them to be effective. Examples of these principles are:

Performing heavy reps. performing your bicep exercise using heavy weights is a tried and true way of growing big guns. Bodybuilding is all about weights. Curling and lifting light dumbbells doesn’t equal big arms. Lifting and curling big weights equals big arms.

Another tip is intensity. A lot of times if not most of the time people perform there bicep exercise very slowly or too controlled. It’s one thing to keep form but is another to get sluggish. Being intense with a bicep exercise almost guarantees you growth

One more factor should be considered. That is rest. Rest is even more important than the bicep exercise and the method you performed it. Growing big guns is all about resting after you butchered your biceps.

Here is an example of a solid bicep routine

1. Barbell curls utilizing cheats. The barbell curls are a fantastic bicep exercise for building thickness and size in your biceps and should be always a stable in your bicep routine

2. Incline Curls-this move is fantastic for “connecting” your biceps and forearms as well as offering the fullest range of motion in any bicep exercise

3. Preacher curls- this is a perfect movement for isolating the bicep and lifting heavy at the same time. Use this bicep exercise to its fullest

4. Concentration curls- this is perfect for just squeezing definition into your biceps

A good training frequency is training your biceps twice a week. An excellent frequency is training your bicep twice a week. This of course is not advised unless you’re getting enough rest in between days and taking in enough nutrients.

Don’t forget that it doesn’t matter what bicep exercise you perform, what matter is how you perform it. Try the principle I mentioned above to fully take advantage of your bicep exercise. And in no time you will have biceps you can be proud off

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