Barbell Curls for the biceps
easy exercises for Barbell Curls – This is an excellent mass builder for the biceps.
FIRST EXERCISE:
Barbell Curls – This is an excellent mass builder for the biceps. Give yourself a sufficient warm-up because the work sets will be heavy.
4 sets of 8 – 10 reps
Use heavy weight and strict form – Never swing the weight up! Hands should be at shoulder width
SECONDE EXERCISE:
Preacher Curls – The pad your upper arms rests on should be placed high enough so that your elbows are about 45 degrees from your torso. Elbows should be kept close together, about 8 inches apart.
3 sets of 10 – 12 reps
THIRD EXERCISE:
Concentration Curls – These can be done standing or seated. I prefer standing. This is the most basic of curls, done with a dumbbell.
Standing – bend over at the waist, resting one hand on the knee. The arm with the dumbbell should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.
Seated – Slightly bend at waist. The elbow of the arm doing the curling should be braced against the inner thigh of the same leg. The arm should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.
3 sets of 12 – 15 reps
FOURTH EXERCISE:
Reverse Curls with EZ Curl Bar - The same basic form as a barbell curl, but your grip is reversed (palms facing down) and you use the EZ curl bar. This helps incorporate the brachialis and forearms.
3 sets of 8 – 10 reps
This may seem like a lot, but in order to make your biceps grow, you need to incorporate heavy weights, perfect form and multiple angles. As always, proper nutrition is a must for growth and recovery.
siege auto
easy exercises for Barbell Curls – This is an excellent mass builder for the biceps.
FIRST EXERCISE:
Barbell Curls – This is an excellent mass builder for the biceps. Give yourself a sufficient warm-up because the work sets will be heavy.
4 sets of 8 – 10 reps
Use heavy weight and strict form – Never swing the weight up! Hands should be at shoulder width
SECONDE EXERCISE:
Preacher Curls – The pad your upper arms rests on should be placed high enough so that your elbows are about 45 degrees from your torso. Elbows should be kept close together, about 8 inches apart.
3 sets of 10 – 12 reps
THIRD EXERCISE:
Concentration Curls – These can be done standing or seated. I prefer standing. This is the most basic of curls, done with a dumbbell.
Standing – bend over at the waist, resting one hand on the knee. The arm with the dumbbell should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.
Seated – Slightly bend at waist. The elbow of the arm doing the curling should be braced against the inner thigh of the same leg. The arm should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.
3 sets of 12 – 15 reps
FOURTH EXERCISE:
Reverse Curls with EZ Curl Bar - The same basic form as a barbell curl, but your grip is reversed (palms facing down) and you use the EZ curl bar. This helps incorporate the brachialis and forearms.
3 sets of 8 – 10 reps
This may seem like a lot, but in order to make your biceps grow, you need to incorporate heavy weights, perfect form and multiple angles. As always, proper nutrition is a must for growth and recovery.
