How To Do 2 Classic Bicep Exercises

Want big guns? Read this article…

I get asked a lot about this. Bodybuilders are always on the lookout for a better way to build bigger biceps, or just some different exercises to break up the tedium of doing the same routines for the old guns.

Whether you’re entirely new to weight training or an old pro like myself, these bicep exercises will help you to get on your way to those big upper arms you’ve been wanting.

Standing Barbell Curls: This has been used by long time weightlifters for quite awhile. I am including it here for the beginners as well as more experienced lifters as a refresher.

• Stand with feet placed shoulder width apart with the barbell underhanded.
• Keep the elbows close to your torso and let the barbell hang in front of you at arm’s length.
• Remember it is very important to keep your elbows tucked in throughout this exercise.
• Pull up the barbell using your biceps alone – only your forearms should move when doing this exercise.
• Curl the barbell up to shoulder level and hold it there for a moment; this will make the most of this exercise.
• Slowly lower and repeat.

Here’s how the exercise should look with a barbell (image credit: shapefit.com):

Standing Dumbbell Curls: This works similarly to the barbell curl, although (obviously) with dumbbells instead of a barbell. This exercise also works the forearms, which is a nice bonus to this exercise.

• With your feet shoulder width apart, grab the dumbbells.
• Again, with dumbbells at arm’s length and elbows close to torso, curl the dumbbells to shoulder height.
• Now rotate your hands so palms are facing up-this maximizes the exercise.
• Slowly return to beginning position and repeat.
• For variety, you can do this one arm at a time.

Here’s how the exercise should look with two dumbbells (image credit: shapefit.com):

Sets, reps, weight?

I can hear you thinking “How come he didn’t tell me how much weight and how many reps?”.

The answer is your reps, sets and weights will depend on what program you are using. Use sufficient weight that you won’t be able to do more than the number you have decided on before you rest.

Keep checking back for more bicep (and other) exercises, along with plenty of other information on keeping fit and building muscle!

Tagged as: bicep workout, biceps, bigger biceps, build muscle fast, muscle building