Fantastic Biceps Exercise For A Solid Good Looking Bicep

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Biceps exercise

Every man wants decent biceps. Even those not in the bodybuilding circle. Like I said every man wants decent biceps. Every man wishes he could just scoop a can of spinach and watch his biceps explode like Popeye. But it's well known that it is going to take less spinach and much more of biceps exercise to get the desired results

Preacher Curls: sit on a preacher curl bench with your hands extended over the bench. Of course load the weights with decent weights. You don’t want it to be to light. You want to aim for 7 to 8 reps to positive failure. Now with your hands pressed against the bench grasp the bar with an underhand grip. Meaning palms upward. Now from that position curl your biceps till they reach full contraction. Squeeze your biceps for a second and slowly. I repeat slowly lower the weights back to starting position. Then repeat. The preacher curl is an excellent biceps exercise. It helps isolate the muscle and at the same time allow you to lift heavy weights.

ALTERNATE DUMBELL CURLS stand straight with a dumbbell in each hand. The dumbbells should be to your sides with your palms facing in. Bend your knees slightly. Now slowly lift one arm twisting your hands so that your pinkie faces your chest. Now squeeze your biceps at full contraction. Hold that for a second now lower the weights slowly. Just before the dumbbell reach the starting position curl the other hand up and do the same. This move is so good because it allows more range of motion. The more range of motion the more muscle stimulated the more muscle growth and that’s the key to this biceps exercise. Perform 10 reps of 3 sets to positive failure.

BARBELL CURLS the king of the biceps exercise. Stand erect with a slight bend in your knees facing a barbell loaded with desired weights. Now with your arm at shoulders width grasp the barbell with an underhand grip. Now lift it and let it hang by your knees. From this position curl the weights till it reaches just under your chin. Squeeze your biceps at that moment. Hold for a second then slowly return to starting position. Then repeat. The beauty of this move is that it is the most biceps exercise to which you can use the heaviest weight. The most weight you will ever curl is going to be with the barbell curl. Perform heavy 8 reps for 3 sets

A common mistake bodybuilder do is over train there bicep with way to many biceps exercises. 3 moves done to failure is more than enough to give you the biceps you need