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Body Composition

Effective Bicep Exercises To Get Your Arms Looking Great

If you want buldging biceps, then you have to perform the best, most effective bicep exercises. Not only do your biceps look good in sleeveless tops, but they are a big part of any upperbody activity.

Biceps are probably the most recognized muscle in the body. Ever since we were children we have been flexing our biceps to show our muscles.

If you have ever dreamed of having great, buldging biceps, then follow my bicep exercises and you will not be disappointed with the results.

Choose 8-10 different exercises and perform each twice. Do 8-10 reps for bulk or 12-15 reps for lean muscle.

I recommend pairing 5 bicep exercises, with 5 tricep exercises, and 5 shoulder exercises for a total arm workout.


Bicep Curls

    Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body.

Static Bicep Curls
    In your lift stance, hold your left forearm at a 90 degree angle with your bicep. Do four curls with your right hand. Then switch hands with your right forearm at a 90 degree angle.

    Do 16 reps of this exercise total. So 8 curls per bicep.

Hammer Curls
    With your hands by your side and palms facing your thighs, curl up then back down.
Twenty Ones
    Start with your hands by your sides for a normal curl. Curl up half way then back down. Repeat 7 times.

    From half way, curl all the way up back ot the half way point. Repeat 7 time.

    Last do a full bicep curls 7 times.

Cross Body Curl
    With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.
Concentration Curls
    In a left lunge position, lay your left elbow on your knee. Place you right elbow against your left wrist and curl your arm up. Switch hands.
Outward Curls
    With the palm of your hands facing away from your thighs, curl both of your arms up to your shoulders.
Corkscrew Curls
    In your lifting stance, move your forearm in a corkscrew motion as you curl up to your shoulder. Alternate arms after each rep.

Curl and Hammer
    Do a standard curl up, twist your hands and hammer down.
In and Out Hammer Curls
    Perform a regular hammer curl. When you lower your hands, twist your wrist away from you body and hammer curl up.
In and Out Bicep Curls
    Same as the In and Out Hammer Curls only now you are doing regular bicep curls.
Strip Set Curls
    You are going to do 3-4 sets of bicep curls. With each set you are going to lower your weight. If you start with 25s, move to 20s, then 15s, then 12s.

    You only need to do this exercise once, so I usually save it as the last of my bicep exercises.


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