Biceps Workout

Make your Biceps hard as steel with this Workout

When we exercise with weights to increase muscle mass of the arms immediately think of our biceps, but the arm is constituted by muscles other than this, for now I will present exercises to train this muscle and later for the remaining our arms.

The biceps muscle has two heads: the long head and short head, each with its specific function. The long head, also called external, serves to bend the elbow and actions contribute to the shoulder joint that involve raising the arm. The internal or short head, likewise helps bend the elbow and contributes to other actions in the shoulder joint, however its main function is to hold the hand (palm facing position above).

These small muscles are very grateful, respond quickly to the stimulus provided by a well structured training program, grow and are defined so easily devise a routine is simple, just include 3 or 4 simple exercises even get spectacular results.

Common mistakes when you exercise for arms

Use other muscles to help lift the weight. Bend your wrists just before putting into play the biceps, with them removed biceps tension by using the strength of the forearms.
Use only curl movements is not sufficient to develop full biceps.Remember that not only flex the biceps but also rotate the wrist, so you must also enter this movement.
Lack of motion. The bow has to be large enough to make the move and not stop halfway through or start with too much bending.
Bring the weight up and forget about the flexing and contraction of the muscles. Abusing the curls too much help, should never be more than 30% of your biceps program.
Begin the movement with your elbows back. In this way the arms never stretched and will never develop the bottom of the biceps. The elbows must be in the vertical shoulder or slightly more advanced.
Begin the movement with a bent forward position. This forces you to balance the weight and the involvement of the lower back.
Given the above it is time to detail the execution of the exercises destined to provide us with impressive arms. Discover step by step how to build powerful arms and everything you need to know to build a really BIG biceps and triceps.

Common mistakes when you exercise for arms

• Use other muscles to help lift the weight. Bend your wrists just before putting into play the biceps, with them removed biceps tension by using the strength of the forearms.
• Use only curl movements is not sufficient to develop full biceps.Remember that not only flex the biceps but also rotate the wrist, so you must also enter this movement.
• Lack of motion. The bow has to be large enough to make the move and not stop halfway through or start with too much bending.
• Bring the weight up and forget about the flexing and contraction of the muscles. Abusing the curls too much help, should never be more than 30% of your biceps program.
• Begin the movement with your elbows back. In this way the arms never stretched and will never develop the bottom of the biceps. The elbows must be in the vertical shoulder or slightly more advanced.
• Begin the movement with a bent forward position. This forces you to balance the weight and the involvement of the lower back.

Given the above it is time to detail the execution of the exercises destined to provide us with impressive arms. Discover step by step how to build powerful arms and everything you need to know to build a really BIG biceps and triceps.

Alternating biceps curls with supination
Sit with a dumbbell in each hand and caught in semipronación, inspire and flex the forearms to the arms performing an external rotation of the wrist before they reach your forearms horizontal.

Finish the movement by raising the elbows, exhale at the end of the movement.

This exercise muscles brachioradialis, brachialis, biceps brachii, anterior deltoid, coracobrachialis lesser extent and the clavicular head of pectoralis major.

View demonstration videos and more information.

Concentrated curl with thigh support
Sit with a dumbbell caught in supination (palm up) and the elbow on the inner thigh, inspire and make a flexion of the forearm. Exhale at the end of the effort.

This isolation exercise allows the control of movement amplitude, speed and fairness.

it works mainly the biceps and brachialis.

Alternate biceps curls or hammer type
Sitting, take the dumbbell in semipronación, ie with the thumb up and like in other previous years and exhale flex the forearm at year end. This exercise serves to lengthen the muscle.

Care must be taken not to swing the torso to gain momentum, the movements should be controlled, especially during the negative phase or descent.

Pulley Curls
It is very similar to picking dumbbells temper of the pulley with one hand in supination (palm up) to make the movement of forearms up and out at the end of the movement.

This year finds the stress on the biceps in addition to promoting an intense congestion of the muscle.

Biceps in high pulley with arms crossed
Standing or, if you are tall, sitting on a bench between the two pulleys high in your gym, grab the handle supinated (palms up) with elbows always bend your forearms back up to touch his ears with his fists fists bent inward at the end of the movement.

This exercise works the end of the session as an exercise in contraction and works the long head of biceps.

Barbell Curls
Stand with your back straight, if you are someone who can not sit still to lean back against a wall and try not to move the blades, grab the bar with your palms up with an approximate separation as your shoulders.

Bend your forearms to the top, then lower the air dropping slowly.

This exercise primarily works the biceps brachii, brachialis and to a lesser extent, the brachioradialis, the pronator teres muscle and joint of the wrist and fingers. The more you detach the arms, the more work the short portion of the biceps.

Curls Scott Bench
Sitting or standing on the bench Scott, chest and elbows against the bank and not separated.

We inspire and move the forearm towards the shoulder and then at the end of the movement, lowered by releasing the air to stretch your arms almost completely.

Also be done with a dumbbell, first one arm and then the other, performing the repetitions in a row for both arms before moving to the resting phase.

Fitness routines for biceps
These are just some sample basic routines for you to start growing your arms.

Biceps routine for beginners
4 sets of 8 to 10 repetitions with 90 sec. of rest between sets

1. Straight bar curls
2. Alternate Dumbbell Curl
3. Hammer Curl

Biceps routine for intermediate
3 sets of 10 to 12 repetitions with 90 seconds rest between sets

1. Biceps curls with straight bar
2. Curl dumbbell incline
3. Preacher Curl
4. Hammer Curl

These are just two examples of what you can include in your workout routine to achieve impressive biceps without mebargo not forget that no routine is the best of all, you should experiment with one or the other exercises to determine what is most appropriate for yourtraining plan according to the objectives you want to achieve,