Do you have less-than-stellar biceps? Are you looking for a workout that will quickly and significantly build your biceps into something to be proud of? Read on because this article will discuss a few of the best exercise for building significant bicep muscle. The workout, if performed and maintained as discussed, will create sleeve-bursting bicep muscles, making you look better than ever. If you are trying to build bigger bicep muscles, this is information you need.
The bicep workout I wish to discuss in this article involves 3 major exercises. These bicep exercises include the dumbbell curl, the concentration curl, and the hammer curl (actually my least favorite). Each of these exercises performs a specific function when building bicep mass. We’ll go over each one separately right now.
The dumbbell curl is pretty straightforward. It build bicep mass and develops overall definition. Maintaining a controlled motion when performing this exercise and avoiding jerky movements is key to performing the dumbbell curl properly and effectively. Dumbbell curls can be performed standing or sitting, provided the curls are lowered and lifted in a single swift motion. By performing these dumbbell curls in three sets of 10-15 repetitions three times a week, you should begin seeing bicep development fairly quickly.
The hammer curl can also be done sitting or standing. You basically grasp the dumbbells with your palms facing upwards, raising your forearms until they are parallel with the floor. When at the top of the hammer curl, squeeze your bicep muscles and then slowly lower back down to your starting position. A few sets of these per week will certainly begin generating results as long as you perform them correctly.
Concentration curls are also very effective for building bicep muscle mass. Simply sit at the edge of a chair, pick up a dumbbell with your palm facing upward, and rest your elbow on the inside of your leg. At this point the dumbbell will be hanging. Simply curl the dumbbell upward, giving your wrist a slight twist outward to force contraction of your bicep. This will cause the bicep to contract. You should pause for a second or two at the top of each curl, before lower the dumbbell back down. Perform three sets of these three times a week.
As you can see, you can build muscle quickly by correctly performing a few simple exercises just a few times per week.