Not many guys would say no to the chance of having bigger biceps although many people trying to get ripped often neglect targeted bicep workouts because it is assumed that the arms get a good workout anyway as you go through your various exercise routines.
For example, we do the bench and dumbbell press to build our chest but because we use our arms during the exercise it is easy to think that they are getting a full workout too and while obviously they are being used, it isn’t really targeted for bigger biceps.
You should include targeted bicep workouts as part of your routine if you hope to build huge arm muscles and below are a few exercises for you to consider adding to your routine.
As with any exercise, form is extremely important if you are to get maximum benefit but doubly so for bicep workouts. By all means load up your weights but not at the expense of form. You want to perform each exercise smoothly and without any jerking movement.
The lowering is just as important as the raise when working out with weights so you do not want to just let your arm swing down. You want to be completing the raised part in a second and lowering in two seconds. See the first video for a demonstration.
One Arm Concentration Curls
Concentration curls should be included in any serious biceps workout program as they work nothing but the biceps and you will really feel your arms burn when done correctly. Concentration curls will ensure bigger and fuller biceps.
Watch the video below for a demo and my explanation of correct technique.
The Standing Bicep Curl
One of the best bicep workouts is the standing bicep curl. You are going to want to stand with your feet and your hands shoulder width apart.
You are then going to contract your biceps by raising the bar, hold it for less than a second and then lower it and repeat. Keep a nice smooth action and keep your back straight to avoid swinging.
You want enough weight on the bar to allow you to do 3 or 4 sets of 8 to 12 reps. For maximum bicep growth do the last set to failure. Watch the video below for a standing bicep curl demonstration.
Alternating Hammer Curls
Another great bicep workout. Start with your legs shoulder width apart and a dumbbell in each arm. Your palms should be turned in and facing your body.
You are going to contract your bicep muscle on your left arm by raising the dumbbell up until it touches your shoulder and then smoothly lower it. As soon as it is lowered do the exact same with the right arm. The action is a continuous up and down alternating between arms.
Again, you are going to want to be able to do 3 sets of between 8 and 12 reps. Watch the video below for a demonstration of the alternating hammer curls.
Use any of the above 3 bicep workouts in your exercise routine and I guarantee your guns will soon grow but it is essential you give your biceps time to repair between workouts. The ultimate bicep workout would be to alternate between the 3 exercises with a full day off inbetween workouts.
So for example, on Monday you can kick start your bicep muscle building by including the one arm concentration curls in your workout. On Wednesday include the standing bicep curl and on Friday, the alternating hammer curls.
Of course, it’s not just the biceps you want to be working if you really want huge arm muscles. You will need to work on your shoulders too and including tricep workouts in your program is essential or you will end up with front heavy guns.
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