Besides bicep curls what exercises help increase bicep strength and increase size?

Question

And out of interest regarding bicep curls what weight do you curl and for how many reps to get the best workout?

Answer 1

Any pulling type exercises will work your biceps. Try pull-ups, barbell rows, and upright rows. They not only work your biceps, but also your lats and traps.

If you are looking increasing strength and size, try to do 4 to 6 reps each set. How much weight you use depends on how many you can do. If you can do more than 6 reps, add more weight. If you can't do 4 reps, you have too much weight. Each workout, your goal is to do 1 or 2 more reps, or add more weight than what you did your last workout.

Answer 2

Good exercises for the biceps are concentration curls and hammer curls.
To increase the size of your muscle you have to use high resistance and low repetitions, to "tone" and define the muscle you would use low resistance and high repetitions. Use a weight that would allow you to go to failure on the last two reps.using a maximum of ten (10) reps. So by the 9th rep you should feel fatigue in the muscle. Continue with this weight until you no longer feel fatigue in the muscle and can go past 12 reps. Then it is time to increase the resistance (weight). Again find a weight that will allow you to fatigue within the last two reps.
About 3 to 4 sets should allow you to get good results...but remember do not over train the muscle group and balance it with some tricep resistance training as well. With a good nutrition plan and adequate rest you should be well on your way to great guns!!!
Happy Training!!!

Answer 3

Close-grip pull-ups (underhand-grip) to chin level, hold at the top for a second, then come down slowly. Number of rep's don't matter, just do it properly to failure, for 4 sets. Don't have too much rest between sets, go again just BEFORE you 'feel ready' this will provide a more intense workout. Good luck.

Answer 4

chin-ups are the most ideal for strength, a natural strength and decent mass. Cable pulls are ideal to pump them up, standing facing the front with the cables at shoulder height, slowly curl your arms as if you were to put your hands on your head.

Answer 5

do lots of push ups. regarding the right amount of wt. for curls......hmm if u can just about do only 8 reps the wt. is ideal. when u start doing more than 8 reps easily the time is ripe to increase the wt.

Answer 6

forget bicep strength, do bench presses..that is where the real strength of the arms lie buddy.

Answer 7

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Answer 8

Robster beat me to it.

Crack one out and alternate arms. Do your mates too for added practice.

Answer 9

billyboy64 is right.