Everyone wants to gain muscle in the arms.
It's the biceps that people work so hard to develop and get bigger.
Here are 7 surefire tips to get bigger biceps.
1.
Standing dumbbell curls.
Want mass? Standing dumbbell curls are excellent for the job.
Train these first in your bicep workout so you can go your heaviest which will put on the mass.
2.
Preacher curls.
Want that killer bicep peak? Think of the lower bicep, the portion of arm muscle nearest to the elbow.
Ever notice how some guys lower biceps really pop out? Preacher curls can develop that lower bicep nicely.
3.
Dueling Banjos.
This exercise involves a training partner and is a killer bicep workout.
You perform 1 rep, set the curl bar down, your partner picks it up and does his 1 rep.
Then you do 2 reps and so forth, going all the way up to 10, and then, reversing it all the way back down to 1.
Brutal and effective! 4.
Try training biceps twice a week.
Some people respond well with twice a week bicep workouts, while others are best only training biceps once a week.
Give twice a week bicep workouts a try for 4 weeks, and see what happens.
5.
Partials.
A great bicep exercise that burns the hell out of your bi's are partials.
Try it on the preacher curl.
Do partial reps at the bottom, partials in the middle, partials at the top, and in between do 1 full rep and feel the burn.
6.
Slow negatives.
Another great burn and build technique with biceps are slow negatives.
Try it on a preacher machine curl.
Go down real slow for a count of 8 or so, then explode up and repeat.
7.
Get on a routine.
An overall routine encourages muscle growth everywhere.
That means you're going to get that extra edge on your biceps.
Exercises like squats and deadlifts encourage muscle growth to occur all over the body.
Find a good overall routine which includes these exercises.