Weight Training Tips and Articles

Bicep Weight Training Workouts

January 11, 2008 on 5:11 am | In Weight Training Routines, Weight Training Exercises, Biceps, Arms |

  The biceps are a very popular muscle to train for most weight trainers. The biceps are almost always on display when you’re not outside in cold weather and are an easy muscle to show off. For most people new to weight training, the biceps are one of the muscle groups they want to add size to. Biceps training is also relatively easy to do and won’t take as much out of you as heavy leg, chest, and back workouts.

  While you should use proper form on all of your weight training exercises to prevent injuries and build real strength, you may want to start your biceps routine with heavy cheat curls. Cheat curls will get the blood flowing in the biceps quickly and allow you to get started with a good pump. Take a weight you can do 5 or 6 curls with good form and do 10 to 12 reps. To do the secong half of the set use some body english to get the weight up, hold it at the top for a second, and slowly lower it under control. After a couple of cheat curl sets do the rest of your biceps exercises with better form, maybe cheating a bit to get an extra rep or 2.

  When you do dumbbell curls for the biceps you should start the exercise with your palms facing you and rotate your hands as you curl so your hands are in the same position at the top of the movement as they would be for barbell curls. This will work the biceps better than just keeping the hands in the same position throughout the exercise.

  To hit the brachialis muscle between the biceps and triceps more directly you can do a few sets of hammer curls or reverse grip barbell curls. Hammer curls are a lot like dumbbell curls except that you don’t rotate your hands. You basically raise and lower your hands like if you were using a hammer. Reverse grip barbell curls will work the forearms as well as the brachialis.

  Towards the end of your biceps workout you can do a few sets of precher curls, cable curls, or dumbbell curls while seated on an incline bench. to finish your biceps routine you should do a couple of drop sets to end your workout with a nice pump in the arms.