Bigger Biceps - 3 Exercises For Massive Bicep Size

Here are 3 highly effective exercises for bigger biceps.

STRAIGHT BAR CURL :

This is a powerhouse bicep builder exercise working the overall bicep. It's a MASS builder. You should, however, perform this correctly to get the mass building effects. Only allow your bi's to do the work. Don't swing and don't try to jerk the weight up. Let the biceps carry the load and curl that bar up slowly and controlled. Then lower it relatively slowly to work the negative. You'll feel that you've worked your overall bicep muscle with a good, strong couple sets of straight bar curls.

PREACHER CURLS :

This can be done on machines, or more effectively in my opinion, using a curl bar and a preacher curl bench where you place your elbows on the pads to isolate the bi's and you slowly curl up. Take a look at any guys in the gym with outstanding peak bicep muscles. The one's who have bi's that start just above the elbow and project out from their t-shirts. Chances are they've done some serious preacher curls in their day. This is a great exercise for working the peak in your bicep and having your bi's pop out from t-shirts. Don't to lower the bar down slowly on this exercise as the negative portion is extremely effective.

HAMMER CURLS : 

 These tend to be under rated but are very effective for getting bigger biceps. They are both mass builders AND peak bicep builders. Grabbing a dumbbell like you would a hammer and maintaining that palms toward body position, you curl the dumbbell up and then slowly lower. You will feel your peak getting worked as well as the overall bicep. These are great for getting a quick bicep workout in if you are short on time, or they work well as both a warm up exercise or a finishing exercise to really drive home that bicep burn.

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The Best Exercises For Biceps

In this article I will point out the best exercises for biceps that have worked for beginners and advanced bodybuilders for many many years. In my opinion the best way to to build muscle mass is always with the basic exercises. There is no need to create complex exercises.

Standing barbell curl

Grasp the bar with a shoulder width grip. Curl the weight up towards the torso and keep your elbows and stationary as possible. Lower the weight slowly and repeat the process. Do not swing the weight up until the final few repetitions when the muscle is too tired to do the work all itself.

Preacher curls

Use the grip as with standing barbell curls. Doing preacher curls limits the upper body from assisting and allows the bicep to work exclusively. Curl the weight up, until you feel and see the bicep make the biggest peak. Bringing the weight up too much takes the tension off the muscle, this is a mistake that beginners often make.

One arm cable curls

This exercise totally isolates the bicep. It also allows you to turn your wrist away from your body at the top of the one arm cable curl exercise. This allows the bicep to fully contract.

Dumbbell alternate curl

This also a very good and simple exercise. You can do this exercise standing up or sitting on a bench. Hold the dumbbells in both of your hands, stand straight with palms facing in. Curl the right of left dumbbell up twisting your wrist. Then slowly bring the dumbbell back to the starting position. Repeat the process with your other hand as well. Do not swing the dumbbell up.

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Dumbbell Exercises For the Biceps - Get Big Arms With 2 Simple Dumbbell Exercises

Dumbbell exercises are excellent for building big biceps. There are simple dumbbell exercises you can perform which will create bigger arms quickly. Out of all the different and complex gym equipment and contraptions available, dumbbells remain the best piece of equipment for gaining muscle.

Here are your 2 bicep building dumbbell exercises: 

1. Standing Dumbbell Curls. Standing with two dumbells at your side (or you can just use one and do one arm at a time if you only have one set of bells), curl upwards using the bicep to do the work. Lower slowly and repeat with the other arm (if you are only using one dumbell, then just do all the reps on one arm, rest, and then do the other arm, as opposed to switching hands after each rep). Perform 6-8 reps for each arm, for 2-3 sets.
2. Concentration Curls. You are seated with the dumbell on the ground. Do one arm at a time. Bent over, dig the elbow of the arm you are working into your inner thigh. This will isolate the bicep. Grab the dumbell and curl upwards, lower slowly and repeat for 8-10 repetitions. Then switch arms and do the same. Perform 2-3 sets.

While standing dumbell curls build mass, concentration curls focus more on definition. So you get the best of both worlds; you are building size, plus you are building ripped definition.

Different exercises, machines, and contraptions have all come and gone, but standing curls and concentrations have been around forever and continue to be a staple of most bodybuilders routines, simply for the fact that they do work.

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Ways To Get Bigger Arms

Men and women alike value the look of rippling triceps and bulging biceps. Giant arms are noticeable (and will be admired!) even when they are covered with shirt sleeves. Here are some ideas on best way to get bigger arms. Nothing says "fitness" more than a couple of big, muscular arms.

To begin with, in order to get bigger arms you have to exercise them vigorously. This isn't something you can accomplish sitting on your backside squeezing a pair of rubber balls or spring-loaded hand grips. You've got to hit the gym and work some weights.

The arms are separated into 2 muscle tissue groups: The biceps, the two-part muscle tissue at the front of the arm that is fully contracted when your arms are tightly bowed; and the triceps, a three-part muscle tissue on the back of the arm that is entirely contracted when the limb is straightened.

The bicep muscles are for pulling stuff towards you, the triceps are for pushing them away.

The bicep muscles are worked by far the most while curling weights (positive exercise) and resisting the return to the starting point (negative exercise). A body-builder should make sure to exercise the muscle in both areas of the exercise.

The triceps are labored most while pressing the bar away (positive) and resisting the come back of the burden towards the start position (negative). Like the biceps (or every other exercise) both sides of the movement needs to be exerted.

Your focus-on-arms exercise needs to be performed one day per week. Your arms will get some effort in your other muscle tissue group days, but they should be exercised to total exhaustion only on the focus day. You do not need to work them every day to get bigger arms.

Biceps Workouts

• Barbell and Dumbbell Curls - These workout routines can be carried out in a wide variety of manners, both seated and standing. The actions need to be controlled and done unhurriedly with psychological focus on the bicep muscles. 3 sets of 10 repetitions should be fulfilled for each of the following exercises:

- Seated, close-grip barbell curl.

- Standing, close-grip cheat curl.

- Standing, close-grip cheat curl.

- Incline, face-forward barbell curl.

- Lying face-forward on high bench, barbell curl.

- Standing dumbbell curl.

- Incline dumbbell curl.

- Reverse-grip curl using the easy-curl-bar.

- Concentration curls on Scott Bench using easy-curl-bar.

- Flat Preacher Bench close-grip curls with easy-curl-bar.

Triceps Exercises

• Triceps Presses, Curls and Press-Downs

- Standing close-grip triceps curls.

- Seated close-grip triceps curls.

- French Press supine on flat bench.

- Supine triceps curl and press.

- Reverse-wide-grip bench press.

- Standing dumbbell triceps press.

- Triceps machine press downs.

- Reverse grip triceps press downs.

- Standing triceps press using wall pulley and rope or towel.

- Bent over triceps extension with wall pulley.

Super Sets

Intended for sophisticated muscleheads wanting to get bigger arms, you need to swap a biceps exercise with a triceps exercise. In this way you can shorten the workout period without sacrificing the integrity of the training session. Move between the workouts without respite and 1 minute rest between sets.

Since you have now torn the muscle down with this "killer" training session, it's time to take it easy and rebuild that muscle tissue. A higher-protein diet is vital for the rebuilding. Your diet regime should contain at the least 25% of your calories coming from protein. You also needs to have dietary fats incorporated as they help metabolize the protein.

Protein supplements are good as are amino acids within the form of Lipotropic 3, a compound of three essential amino acids that help lose body weight. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will raise your energy and staying power.

I hope this info assists you to get bigger arms, bigger than ever before!

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Supersize Your Arms - Bicep Training

One of the most noticeable features of a bodybuilder or anyone who lifts weights consistently is arms, specifically biceps. Everyone wants sleeve busting arms and huge biceps. Many get frustrated in the process though. Unfortunately the shape of one's biceps is genetic for the most part. Some people have that peak whereas others just have a rounded lump. However, regardless of your genetics you can still attain huge arms. Bicep training is really quite simple. Sure, you'll see someone doing some crazy exercises for biceps now and then but don't get on that wagon. To build huge arms, you need some basic key exercises for bicep training. Your muscle mass is going to come from being consistent and getting that squeeze at the peak of each rep. Listed below are a few exercises that you can implement into your bicep training.

Bicep Exercise 1: Standing EZ-Bar Curls

This is indeed one of the most basic exercises for building huge arms. But it is extremely effective. Here's the deal though; you'll see many people load up the bar with a lot of weight and almost throw their back out trying to perform the lift. This isn't going to build huge biceps; it's going to kill your back and put you out of commission for several weeks. Instead, lighten the weight a little and make sure you get full range of motion extending all the way down just shy of locking out your arms then flex your biceps hard at the peak.

Bicep Exercise 2: Standing Alternating Dumbbell Curls

This exercise can prove to be one of the toughest of in your bicep training. If you execute the movement properly, your biceps will feel like they're on fire. Just like with the above bicep exercise listed don't sway or use your back. Use good form, get the squeeze and make sure you feel the movement.

Bicep Exercise 3: Preacher Curls

Some have a tendency to fly through this exercise in their bicep training. Preacher curls are great because they keep you from using your body to get the weight up. This places emphasis directly on your biceps. However, don't just go through the motions. Keep the same concepts as above using full range of motion and getting that squeeze.

Bicep Exercise 4: Dumbbell Hammer Curls

These are great for building massive biceps. Don't be afraid to grab a pair of heavy dumbbells. You can generally use more weight on hammers than doing traditional curls. Throw these into your bicep training routine towards the end.

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Bicep Muscle Training - Tips To Help Build Bicep Muscles

For anyone who wants to build bigger biceps, there is a need to look into bicep muscle training. This is important because you will need to do proper exercise routines so that you be able to build strong biceps and also develop other muscles indirectly.

It is important for any bodybuilder to maximize the exercises that he does so that he can develop various important muscles during his whole routine. Because bicep exercises are excellent in developing not only your biceps but also other muscles in your body, you will need to develop a correct routine for it. Bearing that in mind, listed below are several bicep exercises that you can use.

The Pull-Ups

These are excellent exercises that you can use for both your biceps and your back. A pull-up is called a 'compound' exercise. It includes different muscles in the body. As you gain strength during the workout, you can add up more weight to your pull-ups.

The Barbell Rows

Barbell rows require strong bicep muscles. It is similar to the dumbbell. However, it is heavier and yet, easier to maintain.

The Lat Pull-Downs

A lat pull-down is like the pull-up but this exercise requires stronger and bigger biceps. You will need this exercise to build bigger bicep muscles and it can be done after you have already started the use of the simpler start-up bicep exercises..

The Dumbbell Curls

This is the 'classic' exercise used to make bicep muscles. It involves experimenting with various weight ranges and tempos in order to make big muscles.

The Concentration Curls

This exercise needs a lot of effort to carry out this exercise. It requires you to use only your biceps. This is recommended as the last part of your regular routine because its goal is to really maximize the biceps, thus, tiring it very much.

The Hammer Curls

Hammer curls are very much like the dumbbell curls because it is a method wherein you use dumbbells. However, you will need to lift the dumbbells facing up and then down, instead of sideways. The goal of the hammer curls is to strengthen the 'upper insertion point' of the bicep.

Conclusions

Bicep muscle training is important for anyone who wishes to have a well-proportioned body as he goes along his workout scheme. Having big biceps will give the illusion of a bigger body even when the other parts have not been worked out well yet. Through these various exercises, you will be able to successfully draw out a specific workout plan to maximize the different points given by each of these exercises.

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Bicep Workout Program to Guarantee the Biggest Biceps

We have compiled a list of the best workouts that will make you boast about your biceps sooner than the usual. Just make sure you do each routine slowly and controllably. Just carefully follow the descriptions of each routine as well as the schedule, especially for beginners.

First Routine: Close Chin Up. This is similar as the usually chin ups done on a bar, except that you have to keep your hands closer together, as you use the strength in your arms in pulling your body off the ground.
Second Routine: Standing Barbell Curl. As the name implies, this routine is accomplished through standing up. One holds the barbell with both hands facing away from the body, with both arms extended to the thighs. One then curls the bar upwards, and towards the body, as the elbows are flexed or bended.

Third Routine: Preacher Curls. These are done with a barbell however they are seated on a preacher bench. Meanwhile, while sitting, the barbell should be gripped with the underhand gripping elbow being extended with hands about a shoulder width apart. The bar is then curled towards the shoulders.

Fourth Routine: Dumbbell Curls. Performed similar to that of a standing barbell curl, but with an exception: the dumbbells should naturally fall a little to one's side in contrast to having let it fall straight in front of your thighs.

Fifth Routine: Dumbbell Curls: Though done just like a regular dumbbell curl, this routine includes sitting on a bench which is propped up at a 45-degree angle.

Sixth Routine: Hammer Grip Curl. This can be accomplished through standing or sitting. The rest of the actions are that of a dumbbell curl but the grip of the hands are facing towards one another instead of facing the body. The weights are then curled up keeping the knuckles facing one another.

Seventh Routine: Concentration Curls. This is accomplished one arm at a time in order to concentrate on the one muscle being worked, as the name implies. This is done sitting with your elbow resting on your knee. Note that the dumbbell is lowered slowly, extending the elbow, and afterwards slowly bring it back up.
The following is a program on which weights to use using the routines specified.

First week, Day 1: First week focuses more on light weights with a transition to medium weights. Execute two sets of 10-12 reps of 3-4 routines that you would like using light weights.

First week, Day 3: Execute 2 sets of 10-12 reps of the rest of the routines you did not choose to do on Day 1.

First week, Day5: Execute 2 sets of 8-10 reps of your 5 preferred workouts using medium weights.

Second Week, Day 1: Execute 3 sets of 8-10 reps of 4 routines using medium weights.

Second Week, Day 3: Execute 2 sets of 10-12 reps of 5 routines using medium weights.

Second Week, Day 5: Execute 2 sets of 10-12 reps of 5 workouts in medium weights.

Third Week, Day 1: Execute 3 sets of 10-12 reps of 5 exercises using light weights. Week 3 focuses on light weights with a transition to heavy weights.

Third Week, Day 3: Execute 3 sets of 8-10 reps of the 5 routines using light weights.

Third Week, Day 5: Execute 1 set of 6-8 reps of 3 routines using heavy weights.

Fourth Week, Day1: Execute 2 sets of 6-8 reps of 2 routines using heavy weights.

Fourth Week, Day 3: Execute 2 sets of 6-8 reps of 2 alternating routines using heavy weights.

Fourth Week, Day 5: Execute 1 set, as many as you can, using the heaviest weight on two different routines.

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4 of the Best Exercises For Your Upper Body Workout at Home (Bigger Chest, Shoulders, & Arms)

Many people want an effective workout they can use to build and tone the muscles in their upper body such as their biceps, triceps, abs, and back muscles. However, a lot of these people don't have any gym equipment so an upper body workout at home is necessary. If you want to build a bigger and more toned upper body without using any gym equipment then you should perform the following exercises as part of your upper body workout at home.

The Push Up: The push up is one of the most basic exercises available but it is one of the best ways to work the upper body. This exercise will work all the important muscles in your upper body such as your triceps, chest, biceps, and abs. To perform push ups you must first place your body in a push up position on the floor. You should then bend your elbows slowly and lower body into a push up. Your abs should be tight while your elbows make a 90 degree angle. You should then push yourself back into the starting position and repeat this process 15 more times.

Pull Ups: Pull ups is an exercise that work the shoulders and biceps in your upper body. You can make a homemade pull up bar to use for this exercise. The first thing you need to do is grab a hold of the pull up bar with your hands positioned about shoulder width apart and your palms facing the opposite direction from you. Now pull yourself upward until your chin is over the bar and to complete the exercise you will need to slowly move to the hanging position.

Dumbbell Rows: Dumbbell rows will work and tone the back, forearm, and bicep muscles. To perform this exercise you will need some dumbbells. Start off by bending over and you can support your lower back by placing your hand and knee on a bench. Now all you have to do is pull the dumbbell to your chest area slowly.

Bicep Curls: Position a pair of dumbbells in your hands with your palms facing upward. Now use a complete range of motion to take the weight from your shoulders to your hips by bending and straightening the elbows. You must make sure you don't swing the weight.

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Workouts For Bicep Muscles - Get 'Em Bigger

I have been working out for many years now and I could never get the big biceps I have wanted until now. Since I have found the following workouts for bicep muscles, I have seen great results in just three weeks. I know too if you put in the time and effort that you will get ripped, big, strong bicep muscles. Read on, you will not be disappointed!

Before we begin this workout you must get your muscles warm. Perform a jog, run or anything else that will get your blood moving. Next make sure you stretch out your muscles. Also, throughout this workout stay hydrated.

1. Sit-Down Biceps Curl Find a curl bar and select a desired weight. Next, while sitting down, place your hand shoulder width apart. Next slowly lift the bar up to your chest and then slowly lower it down until your elbows form a 90 degree angle. Repeat this for 10 repetitions and complete 4 sets. Only rest 45 seconds in between sets.

2. Stand-Up Biceps Curl Find a curl bar and select a desired weight. Next, while standing up down, place your hand shoulder width apart. Make sure your back is straight, and bend your knees slightly. Next slowly lift the bar up to your chest and then slowly lower it down until your elbows form a 90 degree angle. Repeat this for 10 repetitions and complete 4 sets. Only rest 45 seconds in between sets.

3. Dumbbell Curls Find two dumbbells and grip them while you stand up. Hang your arms at your sides and slowly lift one dumbbell upwards. Next lower it down slowly and at the same time lift your other arm upwards. Complete 10 repetitions for each arm and complete 4 sets. Rest for only 45 seconds in between sets.

The most important part in these workouts is your resting time and sets. If you follow this workout thoroughly then you will get stronger, bigger biceps.

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Killer Bicep Workout Will Explode Your Arm Size

There is no other muscle on the male body, quite like the bicep. No matter where you are- the office, beach, gym, clubs- people always notice guys who have massive "guns".

Having big biceps is an instant notification that you are in shape and that you take care of your body. Both guys and girls admire men with great arms.

The only problem is that most guys have tiny 12 inch arms, that doesn't impress anyone.

If you want to get shirt bursting, pumped guns then this is definitely the workout for you.

The biceps are a relatively small muscle. When you compare it to the chest, back, legs etc. Because of this you want to make sure that you do enough sets to stimulate growth, but not too much to over train it.

Because a lot of exercises indirectly work them, it is only necessary to train them one a week for great gains.

Some people response better to heavy weight and low reps whilst others prefer lower weight but for more reps. Below I am going to provide 2 examples of my favourite bicep exercises.

The first workout is supersetted with tricep exercise to combine for a killer workout

Workout 1: 

Barbell Curl supersetted with tricep pushdown. 2 x 6-8
Hammer dumbbell curl supersetted with weights dips 2 x 8-10
Preacher curls supersetted with skull crushers 2 x 8-10
Incline dumbbell curl supersetted with close grip bench press 2 x 4-8

Workout 2: 

Dumbbell curls 4 x 10-12
Preacher Curls 3 x 10-15
Concentrated Curls 4 x 10-15
21's 1 Set

Try both workouts and see which ones workouts your muscles better. Then continue on with that routine for 3-4 weeks. This will give you effort time to add some solid mass to your guns.

Train hard

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Supersize Your Arms - Bicep Training

One of the most noticeable features of a bodybuilder or anyone who lifts weights consistently is arms, specifically biceps. Everyone wants sleeve busting arms and huge biceps. Many get frustrated in the process though. Unfortunately the shape of one's biceps is genetic for the most part. Some people have that peak whereas others just have a rounded lump. However, regardless of your genetics you can still attainhuge arms. Bicep training is really quite simple. Sure, you'll see someone doing some crazy exercises for biceps now and then but don't get on that wagon. To build huge arms, you need some basic key exercises for bicep training. Your muscle mass is going to come from being consistent and getting that squeeze at the peak of each rep. Listed below are a few exercises that you can implement into your bicep training.

Bicep Exercise 1: Standing EZ-Bar Curls

This is indeed one of the most basic exercises for building huge arms. But it is extremely effective. Here's the deal though; you'll see many people load up the bar with a lot of weight and almost throw their back out trying to perform the lift. This isn't going to build huge biceps; it's going to kill your back and put you out of commission for several weeks. Instead, lighten the weight a little and make sure you get full range of motion extending all the way down just shy of locking out your arms then flex your biceps hard at the peak.

Bicep Exercise 2: Standing Alternating Dumbbell Curls

This exercise can prove to be one of the toughest of in your bicep training. If you execute the movement properly, your biceps will feel like they're on fire. Just like with the above bicep exercise listed don't sway or use your back. Use good form, get the squeeze and make sure you feel the movement.

Bicep Exercise 3: Preacher Curls

Some have a tendency to fly through this exercise in their bicep training. Preacher curls are great because they keep you from using your body to get the weight up. This places emphasis directly on your biceps. However, don't just go through the motions. Keep the same concepts as above using full range of motion and getting that squeeze.

Bicep Exercise 4: Dumbbell Hammer Curls

These are great for building massive biceps. Don't be afraid to grab a pair of heavy dumbbells. You can generally use more weight on hammers than doing traditional curls. Throw these into your bicep training routine towards the end.

                                                      Article Source: http://EzineArticles.com/4954359

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Best Bicep Workouts for Mass Building

There's no denying a set of big arms looks impressive. And there isn't a guy around who doesn't want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.

Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they expect after putting in all the hard work.

This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.

Anatomy of the Biceps

 Before you can jump into the training and the best bicep workout exercises some background information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

1. long head or outer head
2. short head or inner head

Both heads share the same insertion point near your elbow on your radius. A bone in your forearm.  On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process.  The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others. 

Functions of the Biceps

In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow...moving the forearm towards the shoulder. 

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff...building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.

Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body. 

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms.  Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big  arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.

Barbell Curls

If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.

Other variations include:

• ez bar curls
• straight bar cable curls
• different grips, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You can do this exercise one arm at a time, together or you could alternate. 

Incline Curls

The best movement for the outer head is doing curls while seated on an incline bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline bench dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling motion.

Preacher Curls

The best movement for the Inner Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling motion.

How Often Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thus do not need the the same volume and do not get the sam kind of stress. 

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better option. Be sure to have at least one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Maybe today you did chin ups and close grip pull downs

1. Barbell Curls -  4 sets 12, 10, 8, 6
2. Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

1. Preacher Curls -  4 sets 12, 10, 8, 8
2. Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the best biceps of your weight training career.

Train hard.                                                Article Source: http://EzineArticles.com/5019912

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Training Tips for Bigger Arms and Biceps

Everybody digs for bigger arms and it never goes out of style. Who wouldn't like to have arms of a super-hero size? It's the part people respect once they see them and bigger arms are what the women discover most sexy. Through vigorous training, big arms are achievable and if you want those arms, you have come to the right place. This article will outline the rules on how to get huge arms.

For huge arms, the biceps training along with associated muscles is necessary. Training the biceps engage associated muscles for a larger overall upper arm and the muscular appearance. When it comes to arm training, there are 4 questions that you should plan for: How many sets to do? How many reps to do? How often should you train arms? What are the best exercises?

Here are some of the tips on how to get bigger biceps and arms.

• Train arms together on their own day with forearms. This is the most important arm training tip. Train biceps, triceps and forearms collectively on their own day. Trainees often add biceps after back or triceps after bench. The body parts trained first progress faster than the one worked at the end of fatigue kicks in. Train arms when you are fresh as glycogen stores are full. They produce intense arm workout and results are better.

• Use thick bars to train your arms. In case you don't have one, grab Fat Gripz. They are the best investment. Using a thick handled bar is among the best way to develop greater muscular size and strength. It makes your arms big and increases upper body power strength than training with regular bars.

• Make sure to train your forearms hard as your upper arms. It is also an important tip on how to get bigger arms. A set of big forearms is impressive. The effective way to build your forearms is to train using thick handled barbells and dumbbells.

• Make sure you feel the muscles working and are getting a good pump. When your muscles get a pump, it brings blood and nutrients to it, which is critical for development and strength. Moreover, it can effect on your fascia. Fascia is a tight sheath surrounding your muscles (especially arms). The more you pump more room it creates to allow growth. When they are fully pumped, stretch your arms. It acts as a positive catalyst to your training.

• Use more exercise to stimulate new growth. Train your arms in the 8-15 rep range twice a week with less than a minute between sets and a minimum of 10 sets (if you're doing arms on their own day).

• Stay injury free, if you're injured your arms are not growing. It is important because injuring yourself will shrink your arms. The best way to do this is to use proper form.

• At last, drink about 10 cups of water a day. Muscles are more than 70% water. So eat as natural and organic as possible and eat protein for the body growth. Eating healthy is an obvious tip on how to build your muscle.

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