Bicep
Workouts
Bicep workouts come in many different forms and can be done
at home or in the gym.
Before you start exercising it’s important to decide what
your ultimate aim is. Your goal may be to achieve the classic
bodybuilders huge bulging biceps, or the bicep workouts you
choose may be to get better defined, muscular arms without
getting too huge, whilst improving strength and fitness. This
will ultimately decide the type of bicep workouts you choose,
most good workout programs will have a variety of bicep
workouts included.
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Workouts
Most people know that the main muscle at the top, front of
their arms is the biceps, or biceps brachii. Its main purpose
is flexing the arm at the elbow, and this is why most arm
exercises for the biceps involve performing curls, of which
there are various types. Fewer people realise that there is
another muscle called the brachialis which is in the same area
as the biceps, but towards the outer arm. It’s important when
considering which bicep exercises are in your bicep workouts
that they also exercise the brachialis, to give the best
defined shape to your arms.
Another factor to consider is that muscles usually work in
opposing pairs, and in this case the triceps which is at the
back of the arm, should also be included in your bicep workouts
routine to ensure that you maintain a good balanced shape.
As previously mentioned there are a number of different
biceps exercises, the most common are barbell curls and
dumbbell curls where you basically curl the weighted bar or
dumbbells up towards your chest, and then slowly lower them
back down, and then repeat.
However, to be effective it’s important that the correct
technique is applied to any exercises you perform in your bicep
workouts. The best
workouts will always show you how to perform exercises
correctly. Poor technique is why most people never achieve the
results they want. With curls it’s important to maintain the
correct posture so that you’re maximising the work done by your
arms. This means that if standing, you need to keep your back
straight and avoid any swinging motion, so the work is done
mainly by the arms.
It’s also important during bicep workouts to have the
correct breathing technique, and exhale as you curl your arms
towards your chest. The other mistake particularly for
improving strength and muscle mass is not to make jerky
movements, raise and lower the weights slowly and steadily,
sometimes a pause is even added when lowering the bar.
Other bicep workouts include hammer curls, where you hold
the dumbbells in a different way. This time with palms facing
inwards, and then raise and lower as before. This helps work a
slightly different area of the biceps and arm. Another
extremely effective exercise to include in bicep workouts is
known as the preacher curl. It’s similar to the standing curl,
but when you sit on a preacher curl bench it focuses the bicep
workouts more onto your arms, and biceps, by preventing as much
accidental use of other muscle groups.
As with any bodybuilding, strength or fitness training, it’s
vitally important that your bicep workouts are correctly
balanced, and that you know how to perform your chosen exercise
for the correct number of reps and sets. You must also know how
to complete the exercises correctly and safely.
If you’re serious about building those huge biceps, or getting
stronger, defined muscular arms, then you’ll need proper
guidance and a professional workout routine.
We’ve reviewed some of the best
workouts available for
you here
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