There are some people that go to the gym day after day and do the same bicep exercises but don’t get the result they want. If you are one of them you should change your bicep workout.
First if you want to build up your bicep you should do every exercise the right way. Otherwise you’d better stay at home because the result will be the same. To learn secrets that will help you build up not only your bicep but your entire body go to: weight lifting exercises.
#1 (Standing barbell curl): Stand straight up with your legs shoulder-width apart. Grasp a barbell with your hands shoulder-width apart and your palms facing out. Let the bar hang down at arms length in front of you. Slowly lift the bar to your shoulder level and then pause for 1-2 seconds. Slowly lower to the starting position and repeat. While doing this exercise remember not to move your back only your lower arms. Keep your elbows near your body.
#2 (Seated dumbbell preacher curl): Sit at a preacher bench and grab a dumbbell in your right arm with your palm up. Put your arm and elbow on the pad and don’t move them during the move. Extend your arm fully but don’t lock it out. Curl the dumbbell up toward your shoulder. When your forearm touches your bicep return to the starting position slowly. Repeat.
#3 (Dumbbell alternate curl): Stand straight up holding a pair of dumbbells at your sides with palms facing in. Keep your elbow stationary and curl the right dumbbell up, twisting your wrists on the way up. When the dumbbell is at shoulder level pause for 1-2 seconds and slowly bring it back to it’s starting position. Then switch sides. During this exercise don’t move your back and keep your elbows near your sides.
While doing bicep exercises never use your back to power the weight because you can hurt it. Train your bicep not more than three times a week. When training your bicep maintain tension in it on both the lift and the descent
If you want to learn many more exercises and completely develop your muscles I recommend you to read “Simple Steps to Get Huge and Shredded” by Shawn LeBrun, to find out more: click here