How To Build Biceps

[minisoji]

Biceps are the pair of muscles located in the front of the upper arm, connecting the shoulder to the elbow. These muscles are quite crucial, as they are used in everything, from turning a key to lifting heavy boxes. As a result, the strength of the arms directly depends on the strength of your biceps. The more powerful your biceps, the more heavy duty activity can be done by your hands. Moreover, big, bulging, strong biceps are something that guys desire for. So, to know how to build up strong biceps, read the tips given below.

How to Make Biceps

• For biceps, grasp a dumbbell in each hand, with a relaxed grip.
• If you're a beginner, opt for light weights.
• Keep your back straight, knees slightly bent and abdominal muscles contracted. Keep your feet flat on the surface and shoulder width apart.
• Hold the weights at your sides keeping your arms relaxed and palms facing inward.
• Turn your wrist such that your palm faces forward.
• Slowly bend your elbow, raising the weight up. Keep your back straight, shoulders relaxed and elbow tucked to your side.
• Raise the weight till your knuckles are 3 or 4 inches away from your shoulder.
• Focus on contracting your biceps. Hold the position for two seconds.
• Slowly bring back the weight to its original position and turn your palm inward. Try to squeeze your biceps.
• Each movement of the arm should last at least 5 seconds. Don't let the momentum do the lifting for you.
• At least do one to three sets of eight to twelve repetitions for each arm.

[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.