Exercising with free weights such as weighted barbells and dumbbells on a regular basis can help a weightlifter to increase the peak of the biceps muscles. The weightlifter can shape the peak of the biceps by using an amount of weight during an exercise that allows him to do 10 to 12 repetitions for each set. The number of exercises to do during a biceps workout and the number of sets to perform for each different exercise depends on the weightlifter's physique goals.
Step 1
Place the same number of weight plates on each end of an EZ curl bar to do a set of standing barbell curls. An EZ curl bar is shorter than a standard barbell and has a "V" shape in the area where you place your hands. To start the exercise, pick up the bar using an underhand grip and stand up straight. Bend both arms at the elbow and raise the bar up toward your chin. Hold the position for a count of one, then lower your arms back down to finish the repetition.
Step 2
Take the EZ curl bar to a preacher curl bench and place it on the supports. A preacher curl bench has a downward slant, which allows you to rest the back of your arms on a pad to help isolate the biceps muscles. Add weights to the EZ curl bar and sit down on the bench. Lean forward and place your hands under the bar. To begin the lift, bend your arms at the elbows while pressing the backs of your arms into the preacher bench pad. Raise the bar until your fists point toward the ceiling. Hold for a count of one, then lower the bar back down to finish the repetition.
Step 3
Take a dumbbell off of the weight rack and sit down on the end of a weight bench to perform a set of concentration curls. Lean forward and put the dumbbell on the floor. To start the exercise, rest the back of your right arm against the inside of your right thigh, then pick up the dumbbell. Bend your right arm at the elbow and lift the dumbbell up near your chin. Hold for a count of one, then lower your arm back down to finish the repetition. Once you finish the desired number of repetitions, repeat the exercise with your left arm to finish the set.
Step 4
Choose a pair of dumbbells to use for a set of hammer curls. Hold a dumbbell in each hand with your arms by your sides. Your fingers should face the sides of your legs and not away from you. To start the exercise, bend both arms at the elbow and lift the dumbbells up until your fists point toward the ceiling. Hold the position for a count of one, then lower your arms down to finish. You can also alternate arms during this exercise to isolate one biceps muscle at a time.
Tips and Warnings
- Squeeze the biceps muscle during each repetition to increase the intensity of the exercise.
- Ask someone at the gym to spot you during the last few repetitions of an exercise so you do not lose control of the weight.
Things You'll Need
- Gym membership
- EZ curl bar
- Weight plates
- Preacher curl bench
- Assorted dumbbells
- Weight bench
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