[pullquote-left]Your workout Game becomes self explanatory if you carry eye popping mass around your arms.[/pullquote-left] Undoubtedly the most highly noticed muscle group In your daily life, biceps are the most preferential muscle to workout for all. If Size is you aim make sure heavy lifting should be your priority and if you are looking to slice that deposited fat chunks push in Repetitions on weights less than your maximum capacity.
In the sensuous looks of biceps what often gets neglected are the triceps. Since triceps comprise a very large muscle part of the arm neglecting them can be a very big mistake as it might hamper muscle balance in the arms.
There is no best or worst exercise for biceps, however following a rotational workout switching between dumbbells and barbells is the best mix for size and pump.
Lets Roll those pumps out:-
One of the most and common exercise you would see people doing around in your gym. Seated Dumbbell helps you keep your back straight and lift heavy weights for size. Keeping your elbows close to your torso and upper arms straight; exhale and curl up compressing your Biceps.
2. Barbell Biceps Curl
Barbell helps you overloads weight on your curls thus making it a great fir for maximum size development. The Key to optimal performance from this exercise is complete movement of the arm. The hands should swing from curl position compressing biceps to arms fully wide open. The common mistake in the same is to avoid seeking help from momentum rather than the muscle. Weight choice should be done carefully so as to avoid back leaning to support the muscle.
3. Barbell Curl against an Incline Bench
Lying against an incline bench holding Barbell in an horizontal line. Keeping the upper arms stationary curl the barbell as high as possible squeezing the biceps as you curl. Repeat the same motion inhaling as you move to the starting position.
4. Preacher Curl
Upper arms positioned against the bench hold the E-Z curl Bar with hands shoulder width apart. Exhale and pump up the bar; Inhale while lowering the bar.
5. Concentration Curl
The Pundits have named it concentration curl; trust me its nothing less than BLAST CURLS. The picture is self explanatory on how to perform the motion.
Each exercise is to be performed 3 sets 10 reps each; complete exercise 1 then move on to the second one. Key to an proper workout is setting aside EGO and focusing on proper range of motion. Weight scales will grow with time lay focus on correct posture and motion.
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