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May 8 / admin

Best Biceps Training Workouts and Exercises

I see a lot of people in the gym working on their arms. That indicates doing biceps and triceps workouts without any concentration on the muscles they are doing and lifting more weight that their muscle can handle. Doing exercises the wrong way leads to slower muscle building and development. Are you one of them? Then keep reading to see exactly what things you have to be careful on and which biceps workouts and exercises are the best to go for at the start!

First when deciding that you want larger biceps you should follow some rules, no matter if you are a woman or guy, or if you do not even go to the gym, but do exercises at home. The first part to follow is the nutrition. You must have an ideal nutrition, that means sufficient proteins and not to many carbs and fat food. Your muscles require proteins to expand (I advise a whole lot of meet and whey supplement). Second you should work your biceps 1-2 times per week. Third is that you should work other muscles of your body. The ones I recommend the most are chest, legs and back. The best exercises for building these muscles are squats and dead lift.

As I stated you need to work 1-2 times per week in the gym or in your home to get more powerful and bigger arms. Here are the best biceps workouts that you should follow the first week. In the 2nd week you need to change the workouts to get faster results.

Barbell Curl – This is an extremely basic workout for your biceps. In some cases it is best to apply lighter weights and concentrate more on your muscles and do even more lifts than normal. Try to lower your shoulders when doing it and not attempting to help your lifting with swinging your body forward and back.

Chin Up – You need to have the strength to lift your body up at least 10 times. If you can not, that implies you are not strong enough for your weight.

Incline Dumbbell Curl – This workout works wonders, trust me! Generally I add in each routine an half routine so that I do 12 lifts, then I have a 8 seconds of rest and I do another 6 lifts. I do 3 routines in that exercise.

Concentration Curl – I do this exercise at the end of the workout. That means putting on less weight and trying to focus just on biceps when lifting dumbbell. Do lifts gradually and stay focused!