From bodybuilding superstars like Ronnie Coleman and Becca Swanson to everyday people who want to look strong and toned, biceps workouts loom large. They are an important part of an overall body sculpting plan. For those men and women who want a firm look but not oversized biceps, regular movements performed with smaller weights sculpt without building more muscle than desired.
The biceps is the large muscle that forms the top of the upper arm. The triceps form the bottom. When fans ask someone to make a muscle, it’s the biceps that flex. Most of the muscle gets bigger when you get regular exercise. Ladies and gentlemen, prepare to show off your weapons.
Exercise for any part of the body doesn’t have to be complicated to be effective. Regular bicep building should be carried out for best results. Plan to train your biceps two to three times a week. Trainers do not recommend daily workouts for any muscle group. The body needs time to recover between training sessions.
Start biceps workouts with warm-up exercises. He can perform some of the movements that he will use during regular training but with lighter weights or no weights at all. A warm-up gets your heart pumping and prepares your muscles for intense work.
The barbell curl is a basic but effective exercise for developing the biceps. Stand up and lift the bar with both hands, palms facing up. Keep your arms shoulder-width apart. Bring the bar up to your chest, bending your elbows as you go. Lower the bar again. This counts as one repetition.
Since it’s important to keep your back straight and stable, some coaches recommend doing barbell curls with your back against a wall. This will help keep your body from swaying. You want to focus on your biceps and not involve momentum when lifting the bar. Start with eight to twelve reps, remaining after each set. Aim for three to four sets per workout. Adjust the amount of weight based on how easy or hard it is to complete 12 reps. And again, if you want to tone up rather than build big muscle mass, keep the weight load light.
Other standard exercises for the biceps include hammer curls and pull-ups. These three basic moves alone will strengthen your biceps when practiced regularly. After your workout, stretch your biceps. Hold on to a wall or squat rack, then slowly roll your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your bicep workouts regularly and eat a healthy diet, and you’ll be looking more muscular in a matter of weeks.
