Biceps Training

Biceps training is an important training method if you want to equally define the muscles out of your body.

When bodybuilding, having huge arms can definely cause people to say WOW, and that is a greatest compliment that any bodybuilders would like to hear.

Having huge biceps shows your achievments and your hard work.

We will be discussing tips about your biceps and your biceps training program that should start you off to achieving huge biceps. Understand the basics and tips when it comes to exercising your bicep muscles can give you the advantage when you are at the gym. 

Biceps Weight Training Program

1. Begin by choosing from 3-4 of these exercises.
2. Switch these exercises around everyday to keep your body from getting used to it.
3. Do 3 sets with 1 warm-up set of each of the 3-4 exercises that you choose.
   
4. Do 12-15 reps for every one set that you do.

This biceps weight training exercise is a basic movement that works the biceps and forearms with the bicep being your primary and your forearms being the secondary.

1. Grab a barbell that has an under hand grip.
   
2. Start at a standing position with your feet positioned about shoulder width apart.
   
3. Let the barbell hang loose in front of you with arms fully extended.
   
4. Keep your elbows in close to your body.
5. Just by moving your forearms only, use the strength of your bicep to curl the barbell up to chest level.
   
6. Hold this position for a second or so.
   
7. Then slowly lower the barbell to its original position and then repeat the process.

Standing Dumbbell Curls

This biceps training exercise is similar to doing the barbell curl except with dumbbells. It works the biceps primar and forearms secondary.

1. Grab a pair of dumbbells to begin with.
   
2. Start at a standing positions with your feet about shoulder width apart.
   
3. Let the dumbbells hang loose on the side of your body.
   
4. Keep your elbows in close to your body.
5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
   
6. Rotate your hands, so that your palms are up towards the ceiling.
   
7. Hold this position for a second or so.
   
8. Then slowly lower the dumbbells to the original position and then repeat the process.
   

Dumbbell Hammer Curls

This biceps training exercise is similar to the dumbbell curl. It works the biceps, brachialis, and forearms.

1. Grab a pair of dumbbells to begin with.
   
2. Start at a standing positions with your feet about shoulder width apart.
   
3. Let the dumbbells hang loose on the side of your body.
   
4. Keep your elbows in close to your body.
5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
6. Don't rotate your hands as you curl the dumbbells.  Keep it positioned like a hammer.
   
7. Hold the this position for a second or two.
   
8. Then slowly lower the dumbbells to the original position and then repeat the process.

Incline Dumbbell Curls

This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.

1. Grab a pair of dumbbells to begin with.
2. Sit back on an incline bench and start with your feet about shoulder width apart.
   
3. Let the dumbbells hang loose on the side of your body. 
   
4. This exercise isolates the biceps and stretches out the biceps more then in the standing position doing dumbbell curls, so you can have the ability to use less weight.
5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
6. Hold this position for a second to maximize the peak contraction in the biceps.
   
7. Hold the this position for a second or two.
   

Preacher Curls

This biceps training exercise isolates your bicep muscles which causes stress to your secondary muscle which is your forearms.

1. Sit on a preacher bench, and with your arms lying flat on the padding, palms of your hands facing the ceiling.
   
2. Be sure to have a training partner to hand you the barbell.
   
3. Lower the barbell until your elbows are extended out as much as possible and you feel as if your biceps are stretching.
4. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
5. Then slowly lower the dumbbells to the original position and then repeat the process.

Dumbbell Concentration Curls

This exercise isolates the biceps and is good for getting a great and solid contraction in the muscles.

1. Sit at the edge of a flat exercise bench with your legs spread out.
   
2. Reach down and pick up a light dumbbell from between your leg.
   
3. Firmly place your elbow against your knee, and fully extend your arm straight down.
   
4. To support your body, place your hand on your opposite leg.
5. Just by moving your forearms, use the strength of your bicep to curl the dumbbells up to chest level.
6. Hold this position for a second or two.
7. Then slowly lower the dumbbells to the original position and then repeat the process.
8. Do the same with the opposite arm.