How To Build Biceps

[Friendz]

• Bicep Exercise 1: "Stress" the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

• Bicep Exercise 2: "Stress" the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

[Friendz]

Bicep Exercise 3: To "stress" the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.



Reverse Curls

[Friendz]

Dumbbell Hammer Curls

Hammer curls is another great fitness weightlifting exercise to build your biceps. Just like the barbell curls, the right lifting techniques is crucial to get optimal results so isolating the biceps is a must. If you feel you need additional assistance to isolate the bicep, use the preacher curl station. Place you arm on the pad and go one arm at a time.