|
|
Bicep curl
For building big arms, the biceps curl is the king of exercises. It is endlessly adaptable, from sitting to standing, you can even do it on an incline bench, and the more variety you put into your biceps curls, the more you'll get out of them.
Biceps curls form a part of most workouts, but very few people get the most out of them. Because they are all so similar, many people choose one and stick with it for workout after workout, year in and year out - then they wonder why their muscles don't get any bigger!
So let's look at some of the variations of the biceps curl, and see what you can do to get your muscles growing more rapidly.- Standing: Standing variations include using the barbell, the most basic arm-builder, dumbbells (which allow you to work your arms separately), and cable machines. Cable machines have the advantage that the intensity is maintained throughout the rep.
- Sitting: Seated variations include concentrations, alternate reps, and hammers, in which you turn your hands thumbs up to change the angle of attack. Note that all seated variations can be performed on an exercise ball for greater variation and increased use of peripheral muscles.
- Incline: Many trainers reckon this to be the most effective or all arms movements - alternate dumbbell reps on a 45 degree angled bench. Governor Arnie swore by these!
|
|
