20 Nov 2018
An oldie, but goodie, standing barbell curls work both the inner and outer biceps. If you’re hellbent on gaining bicep bulk and rippling muscles in a hurry, this is one exercise you must do.
Instructions: Hold the barbell in front of you, hands shoulder width apart, arms straight down. Now curl the bar up to your chest and slowly lower it to the start position. Try not to rock – if you do, you’re probably using too much weight. Do 3 to 4 sets of 10.
Another curl for building muscle mass fast, this dumbbell arm workout is performed on an inclined bench.
Instructions: Lie on the bench with dumbbells dangling either side, palms facing each other. Now curl one barbell up, turning your wrists as you do and then lower. Do the same on the other arm. Do 3 to 4 sets of 10.
Hammer curls work the muscles running along the side of the upper arm and the forearms.
Instructions: Stand with dumbbells in each hand, palms facing each other. Keep shoulders still and curl the dumbbells to your chest and back one at a time. Again, 3 to 4 sets of 10.
Less muscle mass-based, more peak developing, preacher curls are a great isolation exercise to sculpt sensationally shaped biceps.
Instructions: Sit on a preacher bench, a dumbbell in hand, arm locked out straight and flat on the bench. Curl up slowly and lower slowly back to the start position. Do 3 to 4 sets of 10 on each arm.
Unlike most bicep exercises, this workout creates constant muscle tension throughout the exercise for serious muscle mass.
Instructions: Stand with feet a little inside shoulder width, free hand on your hip. Grip a D handle on a high pulley and curl the handle to your ear and back. Don’t let the weight stack land until you finish the set. Go for 3 to 4 sets of 10 on each arm.
Another oldie and a nice free weight bicep exercise to finish. This gym favourite, this arm and shoulder workout works amazingly.
Instructions: Sit on a low bench, dumbbells in each hand at your sides. Curl one dumbbell up to your shoulder, then lower. Do the same on the other side in a nice, rhythmic motion. Go for 3 to 4 sets of 10.
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