Building Bicep Muscles

Want to look like Arnold with massive biceps? Curl.

If you do any pulling with your arms, chances are you are working your biceps. The curl is the most effective bicep exercise as it targets the bicep specifically. There are few alterations of the bicep curl which target slightly different areas of the muscle. The bicep is one of the fastest healing muscles in the body attributed to it's small size, meaning most people don't feel any significant degree of soreness after exercising them.

A good bicep routine

Barbell or Dumbbell Curls - (4 sets of 12 to 8 reps)
I always start my routines with either barbell or dumbbell curls (sometimes on a preacher bench). This will be your most intense exercise.
Hammer Curls - (3 to 4 sets of 12 to 8 reps)
Hammer curls with dumbbells slightly target a different area of the bicep.
Reverse Barbell Curls - (3 intense sets of 12 to 8 reps)
Finalizing a bicep workout with a few sets of these will do wonders!

Training biceps is an easy thing to do, but training them with fierce intensity workout in - workout out - is tough. And it takes that intense mentality to really make them grow. Supplement an intense bicep workout with a proper diet condusive towards building muscle mass and you will have great biceps in no time!

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