Exercises for Big Biceps

What could be better than a well-developed chest and muscular arms. To develop strength in your arms will improve performance in many other sports. This article describes the best practices for defined “biceps are discussed. As the Germans say, “Biceps: symbol of force.”

General

To get big biceps have been training hard. But to get the best results should not only be hard but varied workout.The muscles must be constantly on new “challenged”. Stop therefore single new exercise in your schedule or change your training regime.
For biceps exercises that you ensure that the biceps are large and also exercises that guarantee to the biceps are getting a good form, it is the “defined” exercises.

Exercises

The exercises are explained in this article are:

  • Dumbell Curl
  • Reverse Curl
  • Incline dumbbell Curl

Dumbell Curl

This practice is called “armcurl with dumbbell” and train the biceps, the opperarmspaakbeenspier, the shoulder or deltoid armbuiger and to a lesser extent.
Output mode
Stand with your feet hip width or sit on the end of a workout bench. Take a dumbbell in each hand with palms facing inward. Arms are fully extended.
The execution of the exercise
Inhale and bend your arm in a smooth arc toward the shoulders. At the same time rotate the forearms outwards so that the dumbbell in the top position in the bottom of the handle and thus the palm upwards. The rotation of the forearm should I be a smooth movement. Hold for two seconds, then breathe out and at the same time, bring the dumbbell reverse rotation back to the starting position.
Indications

  • Bring the dumbbells slowly up and down. Do not use a sweeping motion.
  • Keep your elbows always sides of the body.
  • Try not to lean back, otherwise use a workout bench with back straight.

Reverse Curl

This exercise trains the opperarmspaakbeenspier, upper arm muscle, extensor muscles of the wrist and hand in unison and to a lesser extent the biceps.
Output mode
Stand with your feet hip-width apart. Keep your back straight and hold the barbell slightly wider than shoulder-width fixed. Lower the barbell to drop so much that it does not touch your thighs.
The execution of the exercise
Inhale and bend your arms. Bring the barbell in a semicircular arc toward your shoulders. Keep your back straight during the exercise and upper arms close to your body. Keep two counts, then lower the weight slowly as you breathe.

Incline dumbbell curl

This exercise is also called “oblique dumbbell curl” and work out biceps and, to a lesser extent, the shoulder and opperarmspaakbeenspier.
Output mode
Sit on an exercise bench with an angled back support. Press your back and shoulders firmly against the seat back. Hold a dumbbell in each hand with palms facing inward. Make sure that your arms are fully imposed.
The execution of the exercise
Breathe in slowly bringing the Bell against the shoulders. At the same time rotate the forearms outwards so that the dumbbell in the top position in the bottom of the handle and thus the palm upwards. The rotation of the forearm should I be a smooth movement. Hold for two seconds, then breathe out and at the same time, bring the dumbbell reverse rotation back to the starting position.

Exercises for muscle gain

If you want to do exercises that make your biceps to grow in mass, then I refer you to this article: Exercises for big biceps

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