Exercises for Biceps: Build Steel Arms

Strong arms always stand out and help to give us a strong image, it is necessary to achieve weight-bearing exercise to increase muscle mass of the arms. Let’s look at the exercises to train this muscle and later remaining match our arms. 

The biceps muscle has two heads: the long head and the short head, each with its specific function. The long head, also called external, serves to bend the elbow and actions contribute to the shoulder joint involving raising arm. Short or inner head, likewise helps bend the elbow and contributes to other actions in the shoulder joint, however its main function is to supinate the hand (position palms facing up).

These small muscles are very grateful, respond quickly to the stimulus provided by a well-structured training program, grow and define so easily devise a routine is simple, just include 3 or 4 simple exercises pair get spectacular results.

Common Mistakes when Doing Arm Exercises

  • Use other muscles to help you lift the weight. Bend your wrists just before putting into play biceps with them biceps voltage is removed when using the strength of the forearms.
  • Use only curl movements are not sufficient to develop the full biceps. Remember that not only flex the biceps but also spin the wrist, so you must also enter this movement.
  • Lack of full motion. The arc must be large enough to make the move and not stop midway or start bending too.
  • Bring the weight up and forget about bending and contraction of muscles. Abusing the curls too with help, should never be more than 30% of your biceps program.
  • Start the movement with your elbows back. This will stretch your arms and never ever the bottom of the biceps will develop. The elbows must be in the vertical shoulder or slightly more advanced.
  • Start the movement with a forward-leaning position. This forces you to balance the weight and action of the low back.

Considering all the above is time to detail the implementation of exercises designed to provide us with some impressive arms.

Step by Step How to Build a Powerful Arms

Discover step by step how to build a powerful arms and everything you need to know to build biceps and triceps really big.

Bicep Curl Alternating Supination

Sitting with a dumbbell in each hand and caught in semi-pronation, inspire and forearms flexing arms performing an external rotation of the wrist before forearms reach horizontal.

Finish raising the elbows, exhale at the end of the movement. This exercise asks the brachioradialis muscles, brachialis, brachial biceps, and anterior deltoid, coracobrachialis lesser extent and the clavicular head of the pectoralis major.

Biceps Curl with Support Concentrated in the Thigh

Sit with a dumbbell in catching supination (palm up) and the elbow on the inner thigh, Inhale and flex the forearm. Exhale at the end of the effort. This isolation exercise allows the control of movement amplitude, speed and righteousness. It works mainly the biceps and brachialis.

Biceps Curl or Alternate Type Hammers

Sitting, take the dumbbell in semi-pronation, i.e., with the thumb up and as in other previous years and exhale flex the forearm at the end of the year. This exercise serves to lengthen the muscle. Care should be taken not to swing the torso to gain momentum; the movements should be monitored, especially during the negative phase or descent.

Biceps Curl on Pulley

It is very similar to temper cufflinks will catch the pulley with one hand in supination (palm up) effect movement of forearms up and breathe at the end of the movement. This year finds the stress on the biceps besides promote intense muscle congestion.

High Pulley Biceps with His Arms Crossed 

Standing or, if you’re tall, sitting on a bench between two high pulleys your gym, you take the stirrups supinated (palms up) and elbows back always bend your forearms up to touch your ears with fists cuffs flexed inward movement end. This exercise works the end of the session as contraction and exercise works the long head of biceps.

Biceps Curl with Barbell

Stand with your back straight, if you are someone who can not sit still with your back lean against a wall and try not to move the shoulder blades, grab the bar with your palms facing up with an approximate separation as your shoulders.

Flex the forearms to the top, then releasing the air low slowly. This exercise primarily works the biceps brachii, the brachialis and to a lesser extent, the brachioradialis, pronator teres muscle and joint of the wrist and fingers. The more you spread your arms, the more you work the short head of the biceps.

Biceps Curl with Scott Bench

Sitting or standing on the Scott bench, chest and elbows against the bank and without separating. We inspire and move the forearm towards the shoulder and then at the end of the movement, releasing the air down to stretch your arms almost completely. You can also be done with a dumbbell, first one arm and then the other, followed by performing repetitions for both arms before moving to the resting phase.

Bodybuilding Routines for Biceps

These are just some basic sample routines for you to start growing your arms.

Biceps routine for beginners

4 sets of 8-10 reps with 90 seconds rest between sets

  • Curl with straight bar
  • Alternate Dumbbell Curl
  • Hammer Curl

Biceps routine for intermediate

3 sets of 10-12 reps with 90 seconds rest between sets

  • Biceps curl with straight bar
  • Incline Dumbbell Curl
  • Preacher Curl
  • Hammer Curl

These are just two examples of what you can include in your workout routine to achieve impressive biceps, however, not forget that no routine is best of all, you should experiment with one or the other exercises to determine what is most appropriate for your training plan according to the objectives you want to achieve.

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