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Best Biceps Workout And Exercises

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A great bicep workout will consist of a variety of different things. Your intensity, weight, rest, and exercises all have an influence on how hard your biceps are worked and how big they can get.

This article will outline a few simple ways to change up your current bicep workout and help you bring the gun show to the next party.

Your bicep is a muscle that benefits from a number of different rep ranges, weights, and angles. By varying your workout, your bicep will need to continually adapt and grow new muscle.

A few key weight lifting exercises that should be in your exercise arsenal are pullups, barbell rows, dumbbell curls, lat pulldowns, hammer curls, and concentration curls. Lets discuss these a little further:

Pullups: this is a great exercise for both your biceps and your back muscles. A Pullup is considered a compound exercise because it involved many muscles of the body. Because of the number of other muscles it involves and the number of variations you can perform (wide grip, narrow grip, chinups), it is a great exercise for building your biceps and challenging them. Once bodyweight pullups become to easy, you can add weight onto a lifting belt and blast your biceps even more.

Barbell Rows: this exercise requires extremely strong bicep and back muscles. Using a barbell allows you to lift more weight than you could with a dumbbell, and it is easier to keep your technique perfect.

turbulence training

Lat Pulldowns: similar to pullups, the lat pulldown allows you to lift more weight that you would during a pullup. If you really want to work your biceps, the lat pulldown is a great machine. Make sure to really focus on contracting your biceps while you pull the weight down. This mind muscle connection is extremely important for building bigger biceps.

Dumbbell Curl: a classic exercise utilized by all those who want bigger biceps. Play around with different tempos and rep ranges to really make those biceps explode.

Concentration Curl: this exercise forces you to lift the weight using only your bicep. Unlike the standing bicep curl, you won’t be able to use momentum to lift the weight. This is a great exercise to do right at the end of your work out to really fatigue the muscle.

Hammer Curls: these are a lot like normal dumbbell curls but instead of holding the dumbbells sideways as your lift it up, you hold it facing up and down. This movement really works the upper insertion point of the bicep and allows you to get that nice peak you’ve always wanted.

Combine these six exercise into one bicep workout and your arms will be on fire. Try this sample work out and add weight or reps and necessary:

Pullups 4 x failure (4 sets going to failure on every one)
Dumbbell Curls 3 x 8-10
Barbell Row 3 x 10-12
Lat Pulldown 3 x failure
Hammer Curls 3 x 8-10
Concentration Curls 3 x failure

This bicep blasting workout is a great addition to any arm workout, and can be modified by performing the exercises in a different order, reducing rest time, or by increasing weight. Keep these great exercises in mind the next time you really want to pump up those biceps!

7 minute muscle


Biceps Workout | Best Bicep Workout | Biceps Exercises:

 

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Biceps Workout | Best Bicep Workout | Biceps Exercises