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