Regular resistance training not only improves your health but can create a ripped, lean physique. Muscle tissue is very active and raises your metabolism, which helps you cut fat and show more muscular definition. If you want ripped biceps, you need to work them from all angles and overload them so that the muscles are forced to adapt.
Training Tips
When exercising your biceps, choose a weight that is challenging but that allows you to complete your sets with proper technique. Choose a set-rep scheme that will meet your strength goals and help you get ripped biceps. If you want to increase the size of your biceps, do three to six sets of six to 12 reps of each exercise. For strength or power, do three to five sets of two to five reps. For muscular endurance, perform three to six sets of 12 to 20 reps. Combine your strength training with regular sessions of cardiovascular exercise to show off the definition in your biceps.
Standing Barbell Curl
Standing barbell curls consist of a basic movement that helps build mass, according to Bodybuilding.com. Stand with your feet shoulder-width apart, with knees relaxed and posture upright. Hold the bar in front of your thighs with your palms forward and your hands shoulder-width apart. Keeping your upper arms next to your body, bend your elbows and pull the barbell up toward your shoulders. Lower the weight in a controlled manner for one complete repetition.
Preacher Curl
Preacher curls can be done standing or sitting depending on the armrest available to you. You lean against the bench for a preacher curl and your arm rests over the top. Your arms are at a 45-degree angle away from your body and you cannot use momentum for the exercise. Do preacher curls either one arm at a time with a dumbbell or with both arms and a barbell. Start with your arms extended and weight in your hand with your palms facing up. Slowly bend your elbows, drawing the weight up toward your shoulders. Lower the weight back to the start position in a controlled manner for one complete repetition.
Hammer Curls
Hammer curls are performed in a standing position with a dumbbell in each hand. Because of the different hand positions of this exercise, you will feel it differently in your biceps. With a dumbbell in each hand, hold the weights so that your palms face your body instead of facing forward like many biceps exercises. Bend your elbows, keeping your upper arms next to your body. Raise the weight toward your shoulder, aiming the end of the dumbbell at your shoulder. Lower back down in a controlled manner for one complete repetition.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Bodybuilding.com: Champion Arm Development
- American Council on Exercise: Arm Exercises
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