For many athletes, sporting big guns is an ultimate symbol of muscle power. Although a complete strength training program is most beneficial, it is true that large biceps help make anyone look stronger and more shapely. Beginning a biceps workout routine can kick-start overall strength training and help you build surrounding upper body muscles.
Warm-ups
It is important to warm up before and after strength training sessions. Regularly stretching and exercising biceps helps prevent injury and keeps muscles more agile. Since biceps are made up of three different parts and are connected to other important muscles, perform a variety of arm stretches. Do exercises to pump blood to biceps muscles, such as rowing, suggests Men's Fitness. A row machine can help warm up your entire body. You can also perform calisthenics, such as jumping jacks to warm up.
Pull-ups
Perform standing or sitting pull-ups to fire up biceps muscles, as well as back and shoulder muscles, which support biceps. From a standing position, use a pull-up bar or a sturdy door to complete 10 repetitions per set, recommends Men's Fitness. Start with one set and work up to more as you build biceps strength. You can also do pull-ups from a sitting position on the floor if you have a barbell and secure way to stabilize it.
Dumbbell Curls
Dumbbell curls target all bicep muscles and work them in a distinct way because they combine isolation and compound movement that advances full development, according to Bodybuilding.com. Dumbbell curls are easy to do at home or at the office as long as you have dumbbells or other free weights. You can use other objects instead, such as water-filled milk containers. However, for mass bicep workouts with dumbbells, you will eventually need to add more weight to your lifting to grow larger muscles. Perform eight to 13 repetitions and avoid "sloppy" lifting by carefully controlling each curl. Follow the same curling range of motion when releasing, says Bodybuilding.com. For added mass bicep workouts with dumbbells, change lifting and body positions. For example, lie at a 45-degree angle on a bench for incline curls or change your dumbbell lifting angle with hammer curls, suggests "Iron Man" magazine.
Barbell Curls
Barbell curls provide arms with one of the most effective mass bicep workouts, says Bodybuilding.com. Hit all areas of biceps with a range of gripping widths for total bicep development. Target brachiallis, as well as forearm muscles, by reversing your barbell grip. It's also easy to add weight to barbells to build more muscle mass. Perform a variety of bicep lifts with a barbell and complete eight to 12 repetitions per set.
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