Building Biceps The Correct Way.Building Biceps Here is another page that is dedicated to looking good and building those beach or muscle mirrors. Building biceps that impress is one of those things that most men have tried to do at some point in their life. However most have found that they are not getting the results and have given up after a month or two. The best approach to building biceps is to follow my build muscle section as you will end up with not only bigger biceps but also a bigger stronger body overall. I am going to give you a few different exercises and explain what part of the bicep they work and the advantages to doing each one. Preacher Curl This exercise obviously works the bicep well but also really works the brachialis which is a muscle that lies beneath the lower part of the bicep. This basically means that as well as building the whole bicep, it will build the brachialis which will make the bicep bulge and look bigger as it presses out against it. It works the brachialis especially well because when you perform this exercise your arms are in front of the body which means the bicep shortens which reduces its ability to contract. As the bicep cant contract with full power the brachialis has to do more of the work. To perform this exercise with two arms you will need a preacher bench. To perform this exercise with one arm you will need either a preacher bench or a normal weights bench at an incline. The execution of this exercise requires you to place the backs of your arms on the bench whilst holding a dumbell (one arm) or barbell (two arms). Then whilst keeping the backs of your arms on the bench and your whole body still, curl the weight up towards your face, then lower. ---------------------------------------------------------------- Incline Curl **This is the exercise that i and lots of my clients get on the best with and get the best results with.** This exercise works the long head of the biceps (outer side of your biceps) due to your arm being behind your body when your curl the weight. This can be advantageous to someone wanting their biceps to appear bigger as most of the time people are looking at the outside of your arm. To perform this exercise sit on a bench that is at a 45 degree incline or even closer to flat. Hold a dumbell in each arm and allow your arms to hang down straight towards the floor. Whilst keeping your upper arms vertical, curl the weight up as far as you can then lower. ---------------------------------------------------------------- Twist Curl This exercise is great as it doesn't only work the flexion and extension of the elbow but also works on supination (palm facing up) and pronation (palm facing down) of the hand. This further increases the range and tension on the bicep. To perform this exercise take a dumbell in each hand with your palms facing your legs. Then curl them up individually, twisting your hand so that your palm ends up facing your shoulder. This means that your hand has gone through at least 45 degrees of rotation.---------------------------------------------------------------- Barbell Curl This exercise works the whole bicep and is a great all over mass building bicep exercise that allows you to move the most weight. To perform this exercise simply stand up straight holding a barbell. Keep the upper arms still as you curl the weight up and then down to full extension. ---------------------------------------------------------------- The link here will talk you through in more detail the muscles of the upper arm and allow you to learn more about them.
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