| The best way to build bigger biceps is to incorporate | | | | heads of the dumbbells are pointed to your left and |
| a few different types of curls that each trains the | | | | right as you complete the movement. |
| muscles in a different fashion. It is important to note | | | | The second station is the standing barbell curl. Select |
| that the term biceps refers to two different muscles | | | | a light weight for this station because even the what |
| (long head and short head) and by diversifying your | | | | may seem to be a light weight in the beginning, is |
| workout and attacking your arms with various | | | | going to feel very heavy after just a few repetitions. |
| approaches; you can be assured that your arms will | | | | Make sure you keep your back from excessive |
| get a comprehensive workout. | | | | rocking back and forth as this may cause injury or |
| The most grueling biceps training routine is performed | | | | help you cheat on your lifts- two very bad things. |
| with the use of supersets. The concept behind doing | | | | Finally, on your third set, move to a bench and |
| supersets is that there is almost no rest between | | | | perform seated dumbbell curls. Keep the dumbbell |
| sets, causing your muscles to overload- thus | | | | heads pointed parallel to your body, i.e. the heads |
| triggering growth. I suggest using a three or four | | | | should point over your shoulder at the end of the |
| station rotation. I have always performed a | | | | movement. Do not rotate the dumbbells while doing |
| three-station routine. I prefer to do this workout with | | | | these curls. |
| a partner for two reasons; motivation and timing. | | | | When you have completed 4-6 rotations, it is time to |
| Bicep workouts cause a lot of pain, and the extra | | | | move on to a burnout station. For the biceps, I |
| motivating force, that comes from working out with | | | | recommend burning out with incline-curls. These will |
| a competitive partner, provides the extra boost that | | | | add significant size to your arms, in a relatively short |
| I need to push my body hard enough to finish the | | | | time. Incline-curls are very similar to the last station in |
| workout. When working with a partner, I begin my | | | | the rotation, except they are performed while on an |
| rotation just as my workout partner finishes theirs. | | | | incline bench. These are great to finish a bicep routine |
| The competition that comes as a result of taking | | | | because they simultaneously stretch and flex the |
| turns shortens the rest period between sets, making | | | | biceps muscles. Incline-curls are very effective at |
| the workout more challenging and thus more | | | | adding size to the biceps, and they are most |
| effective. | | | | effective at the end of a workout, when your |
| The program consists of three stations, each | | | | muscles are torn because they double as a stretching |
| targeting and isolating the biceps in a unique and | | | | routine. You can lift both dumbbells at the same time, |
| specific way. For the first station, I recommend the | | | | or one after another. If you lift them at the same |
| standing dumbbell curl. Begin the movement with the | | | | time, this workout offers a good stretch for your |
| dumbbell heads pointing to your front and back, and | | | | chest. |
| rotate the dumbbells as you lift them so that the | | | | |