The Three Best Bicep Workouts

Are you looking to pump up your arms this summer? If so, youre going to want to read this article. Im going to teach you the absolute best bicep workouts to get those most important of arm muscles bulging out like two swollen grapefruits. The biceps, for those unaware, are the prominent muscles on the inside of your upper arm. In bodybuilding, they are one of the most important areas to focus on. Without further ado, lets get cracking.

The keystone of a bicep workout is the curl. If you want to build mass in your bicep, you will need to learn and love this motion. It can be done in a number of ways, but for my money the best single curl is the barbell curl. With your feet at shoulder-width, grip a barbell in an underhand grip. Let the bar hang in front of you with your shoulders, elbows and hands in a straight line. Dont lean or swing the weight, and curl the bar up towards your chest in a clean arc, making sure you keep your elbows at your sides. Maximize reps with smaller weights for faster early results.

Another useful curl variant is the preacher curl. This can be done either with a barbell to engage both arms, or a dumbbell for working on one at a time. Adjust the seat on the bench to make sure that your shoulders are not elevated and your back is not hunched over the pad. Keep your arms at shoulder width apart, curling the weight slowly towards your chin. Make sure not to swing or rock the bar the resistance is greater at the beginning of the lift. Lowering the weight slowly will ensure that you get results from your bicep workouts on the way down as well.

The third curl that youll learn to love as part of your bicep workouts is the hammer curl. Gripping a dumbbell in each hand, with the palms of you hands facing inward and your elbows close to your body, use only your forearms to raise the dumbbells up to shoulder level. Hold at the upmost position for a second and then slowly lower them to the starting position. Moving slowly will help you resist the temptation to use momentum to make the lift easier.

The other keystone in our bicep workout program is the chin-up. This classic test of physical activity uses your own weight, making it an excellent measure of whole-body fitness as well as bicep strength. Hold the bar with your palms facing your head, about 6 to 8 inches apart. Pull yourself up and touch your chin or chest to the bar, then slowly lower downwards. Dont let yourself swing back and forth. This exercise also works your lateralus and back muscles.