Building Bicep Muscle

A useful guide on "Building Bicep Muscle".

No two guys are alike so the key to building bicep muscle might vary a little among individuals. However, there are some standard exercises that should be a part of any workout that target the biceps. The important thing to remember is that it is best to start with the most difficult exercise and go down from there because the beginning of the workout is when energy levels are still high. As the muscles tire the exercises will get progressively easier which makes it possible to complete the workout. Following are a few examples of common workout exercises for building bicep muscle.

Overhead Cable Curl

While standing between the two pulley machines grasp the handles on either side using an underhand grip. The arms should be extended out straight to the sides at shoulder level and parallel to the floor. While the elbows are kept in place, curl both hands toward the shoulders. Make certain that both biceps do the work. At the peak of the movement, squeeze both biceps for a second before returning to starting position.

Close Grip Barbell Curl

The barbell is held with palms up and the hands approximately six to eight inches apart. Stand straight keeping the back firmly in position. Curl the bar up as if touching the hands to the shoulders. Throughout, the elbows are kept locked at the sides.

Zottman Curl

This exercise is done standing with the back straight and a dumbbell in each hand. The dumbbells are curled up at the same time while rotating both hands so that they end in an underhanded grip. At the top of the movement just before returning to starting position, slowly rotate both wrists prior to descending. At this point the palms are facing outward.

Alternating Hammer Curls

Holding a dumbbell in each hand; stand with the arms hanging down and the palms facing toward the body. Keep the palms facing inward while curling the weight on the left directly toward the left shoulder. Squeeze at the top before returning to the starting position. Repeat on the right side. It is important to keep the wrists locked throughout the entire movement.

Dumbbell Concentration Curls

This exercise begins while seated on the flat end of the bench, legs apart. The body is leaned slightly forward. A dumbbell is grabbed in one hand with the palm facing up. The elbow should rest on the inside of the thigh while letting the dumbbell hand down. Slowly curl the weight up, keeping the elbow locked firmly against the thigh. During the curl, twist the wrist to the outside. Squeeze at the top for a second and then slowly return to the starting position.

The key to success in building bicep muscle is to workout regularly. It doesn’t necessarily mean on the same day of the week or the same time of day, even though a structured workout schedule is always nice. Actually, there are times when it might be beneficial to change the days and times around a little. One of those times is when a plateau is reached. Rather than get discouraged, shock those muscles back into the growing phase.