How To Build Up Biceps
Every guy wants to know how to build up biceps, and it is not hard if you spend enough time working out your arms. It helps if you belong to a gym so you can use their weights to build up your biceps. If you train with a friend, have them go with you so you both can get huge arms.
To build up biceps you need:
- Weight training
- Proper diet and rest
- Once you are at the gym, find a barbell and add some weights to it. If you are using a barbell that weighs about 45 pounds, add only a few plates to it or you may not be able to do the lift. Put the barbell on the floor and stretch out your arms. Pick up the bar when you are ready to start with your palms up, and stand with your feet at about shoulder width to get ready to do barbell curls. Stand in front of a mirror if one is available. Curl the bar up to under your chin and then lower it down slowly until your arms are all the way extended. Do three sets of ten or twelve repetitions for this exercise to build up your biceps.
- Use a dumbbell to help build up your biceps. Pick a dumbbell that is about fifteen percent of your body weight and then go and sit on a weight bench. Bend over and hold the dumbbell with your left hand, and put your left tricep on the inside of your left leg to get ready for one arm dumbbell curls. Curl the dumbbell up until it is near the right side of your face, then lower it down to finish. Do three sets of ten or twelve repetitions to build up your biceps, and make sure you do the exercise with both of your arms.
- Go back to the dumbbell rack and pick up another dumbbell. Match the second dumbbell size to the first one you just used and hold one in each hand. Stand in front of the mirror and hold the dumbbells by your sides for dumbbell hammer curls. For this exercise, turn your hands so your knuckles point away from your sides. Lift the dumbbells up at the same time by bending your arms at the elbows. When the dumbbells are right by the sides of your head, lower them back down to your sides to finish. Do three sets of ten or twelve repetitions for this exercise.
- Another exercise to build up your biceps is preacher curls. To do this exercise, ask someone to show you the preacher curl bench if you do not know where it is. Use a small barbell with weights on it that total about 30 percent of your body weight. Sit on the preacher bench and lean over and hold the bar with your palms up. Curl the bar up by raising your hands toward your face and stop the bar right in front of you. Lower it back down to finish, and do three sets of ten or twelve repetitions to build up your biceps muscles.