This common weight room jargon refers to the muscle that separates
your elbows from your shoulders, those bulging beauties known as
Although biceps are considered a small muscle group, smaller than
say the chest, legs, or back, their importance within a hard-core
bodybuilder’s physique is undeniable. The double-bi pose is
among a bodybuilder’s favorite.
Of course, before you go carving them into oblivion, it is most
imperative to amass the mass on your arms. You cannot shape what
you don’t have.
Here are a couple of biceps-blasting exercises designed to load up
those guns for the big showdown:
ALTERNATING DUMBBELL CURLS: You can do these either
standing upright or sitting on a bench. Take a pair of dumbbells of
considerable weight and hold them at your sides so that your palms
are facing your legs and your thumbs are facing outward. Slowly
curl one arm toward your torso, turning your arm in so that your
palm is facing upward. Squeeze your biceps during the contraction.
As you slowly lower the weight toward the floor, your other arm
should begin curling the weight toward your torso, repeating the
motion. Do 3 sets of 10 reps on each arm.
STRAIGHT-BAR CURLS: Take a straight barbell and load it up
with considerable weight, holding it in your hands with your palms
facing upward. Have your hands at shoulder width as you lock your
elbows into your sides. Slowly curl the bar toward your torso,
squeezing the biceps during the range of motion. Hold at the
contraction for a beat, then slowly lower the weight toward the
starting position, as you concentrate solely on the negative
movement. Visualize your biceps tearing up with each repetition.
Repeat the process, cranking out 3 sets of 10 reps.
The exercise can also be performed with the cambered bar as shown below:
Of course, your gains will be minimal without the use of effective
form. Do not swing your back or move your elbows during the range
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