The best bicep workout to build huge well-defined biceps is here and it is easy. When some people decide to get around to working, their arms they either work them too hard and do more damage then good or they treat their arm workout as an after thought. This workout if done as instructed will give you well-defined sleeve bursting biceps. This article is designed to help you get the arms you have always wanted. The very first thing you should, ask your self is what it is you want to accomplish. What I mean is are you trying to increase the size of your biceps or are you trying to gain definition. I will tell you how to get both. For size, you will want to lift heavier weights with lower reps. To get more definition you are going to want to do the opposite, and lift lighter weights with more reps. I've recently read an article saying that's not the way to do it, but I'll tell you, that's the way I've always done it and I get a lot of compliments on my arms all the time. THE WORKOUT: Dumbbell curl: Builds muscle mass in the biceps and helps give over all definition. When doing this exercise you should always Keep a controlled motion and avoid jerky movements. The dumbbell should be lowered and lifted in one smooth motion. This exercise can be done sitting or standing. Do between 10-12 - 3 sets two or three times a week. Hammer curl: This exercise can be done sitting or standing. Take dumbbells with your palms facing up squeeze the dumbbells tight and raise your arms until your forearms are parallel with the floor. Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down in a controlled motion to the starting position. Do between 10-12 - 3 sets two or three times a week. Concentration curl: sit on edge of chair or bench, lean forward slightly, and pick up a dumbbell with one hand with your palm facing upward. Rest your elbow on the inside of your leg letting the dumbbell hang. As you begin your curl give your wrist a twist toward the outside, this will cause the bicep to contract. Pause at the top of the curl for one or two seconds the in a smooth motion lower the bicep. Do between 10-12 - 3 sets two or three times a week.
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Published on Jan 9, 2012