Bulging arms attract lots of attention, and it seems like every athlete and weight room fanatic is perpetually on the lookout for the best biceps workout. But big, sculpted arms aren't achieved in isolation. A good biceps routine promotes full strength by engaging other muscle groups. The arms and back muscles should also get involved in on the action.
To incorporate biceps work into your full-strength workout, add the following routine into your regular training. You don't need to do it multiple times per week; once a week is enough. Be sure to give yourself recovery time before doing the routine again.
Chin-Ups are a surefire way to build biceps quickly.
- Start at a Pull-Up bar and use a grip with your palms facing you.
- Lower yourself into a dead hang.
- Pull your body up in a controlled manner.
- With your chin above the bar, hold for a brief pause before lowering yourself back down to a hanging position.
There should be no excess movement from your body at any time during the exercise. Do not sway or use momentum to pull yourself up. Your arms should be doing all the work.
Sets/Reps: 5xto failure
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2. Preacher Curls
Preacher Curls are standard in any weight room.
- Sitting at a preacher bench, have a partner hand you an EZ bar.
- Hold the bar at about shoulder height.
- Inhale as you lower the bar, extending your arms and fully stretching your biceps.
- Curl the weight back up to your shoulders as you exhale.
- Squeeze your biceps at the top and hold for a brief moment before repeating.
Focus completely on your biceps. Do not use momentum or engage other body parts to help you.
3. Standing Cable Curls
Standing Cable Curls are similar to Barbell Curls, but you hook a bar up to a cable instead.
- Grasp the bar on the ground and lightly curl it to your shoulders; this will be your starting point.
- Brace your core and fully extend your arms.
- Curl the weight back up to your shoulders, briefly pausing at the top before repeating.
4. More Chin-Ups
To finish the routine, perform another set of Chin-Ups to failure, but don't be surprised if you do fewer, since you will have challenged your arms throughout the course of the workout.
Sets/Reps: 1xto failure
By the end of the workout, your arms should be sufficiently exhausted, and thanks to the Chin-Ups and Cable Curls, you will have engaged your core and back muscles as well. If you are tired at the end, stick with it. If you work this routine into your regular workout plan, you should start to see results in no time.
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