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 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 move 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 rep. load the bar with the desired weight and grip the bar at shoulder width with 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 bicep muscles any other way

The next move is another favorite. The dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the range of motion they allow. Stand straight with a dumbbell in each hand. Make sure you use a weight that will make you arms burn. You don’t want to go to light. 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. Now return the hand to starting position and just before it reaches starting position curl the other hand up and perform the same position then repeat. Make sure to keep form and work hard.

The last exercise you need to complete your bicep muscles is the dumbbell one handed preacher curl. This bicep exercise is a solid bicep routine finisher. Why? Because if good bicep routine needs a solid move that works on definition. You want a big bicep but you also want definition in it. Hold a dumbbell in one hand; you want a weight that is not too heavy but at the same time not to light. You want to at least get in 10 solid reps. Place the arm holding the dumbbell on the preacher bench and press your shoulder and elbows on the bench. Now curl the weights and really squeeze your biceps. Now slowly lower to starting position and repeat. Keep repeating and performing reps till you reach failure

All you need to get big bicep muscles is these three moves. Make sure you work hard and keep making sure you work hard and are always reaching your limits.

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© RobMaraby for musclegaintruth.us/articles, 2010. | Permalink | No comment | Add to del.icio.us
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