biceps workout?

Question

ok ive been doin incline barbell curls with 5kg on the bench and i think its a really good exercise, but i was wonderin can sum1 tell me ohter exercies in addion to what i do, like tell me the exercise and how many sets an rep i should do, in other words a bicep workout

Answer 1

Firstly before I recommend some awesome bicep exercises I would like to educate you on the atonomy of the bicep. Basically as the name suggests, there are 2 major muscles in the biceps. One in the front and one at the back to the side. What you do need to know are the various exercises that target these muscles.

Incline dumbbell curls are good. You may not know but there are a couple if variations to that exercise. One is to keep your arms by your side and simply raise the bells towards your chest and twist your wrist outwards towards the end. THe other is to instead of bringing the bells close to your chest bring themoutwards while squeezing your biceps. This is really good for workign the inner bicceps.

There are many other exercises. ou could do standing dumbbell or barball curls. YOu yould do concentration curls which is basically using your thigh as a support and doing curls. It quite difficult to describe the excercises in words. I am recommending this site : www.bodybuilding.com

Here you can find like over 20 different excercises for any body part. There are pictures and explanations as well. Try it.
Good luck

Answer 2

1

Answer 3

for this all you need is a dumbell or a pair of them. take them and then stand up. curl the weight as usual. do this in 3 or 4 sets of 3-5 (for muscle size and strength) or 8-12 (for endurance). then do the same curl, only with your palm facing away from you. this will increase the length of your biceps. the first increases the peak, or height of the muscle. do this with the same sets and reps as above or a little less, if you haven't done it before. hope this helps.

Answer 4

I will assume that since you are asking for bicep exercises you may also benefit from other workouts as well. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.

Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls

Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes

Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans

Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises

On incline bench, with 2 10lbs dumbbells:

1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.

Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.

Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts

I also do 100 crunches per night.

My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.

Answer 5

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Answer 6

do you have machine weightsat your gym
if you use the pully weights to effect the same development.