.jpg)
The first exercise is a bicep barbell curl. This is an ideal exercise for increasing the strength of your biceps. To do this exercise you need to use a barbell - a specific piece of equipment which tends to be more useful than dumbbells, which you then lift up to waist and then chest height. The barbell should be loaded with heavy weights which can be increased the further your training program goes. It is advised to do this exercise slowly to ensure high intensity is placed on the muscle fibers.
The second exercise is an incline dumbbell curl. To do this exercise you need to lay back on an incline with a dumbbell in each hand. You then need to contract your biceps whilst curling the weights forward. Your upper-arms should stay stationary during this exercise. Once your biceps are contracting, hold the weight in place for a second before lowering it back down. This exercise can really help increase the size of the biceps as long as you push yourself hard and increase the number of repetitions per session.
Cable curls are the third exercise aimed to increase the size of your biceps. They work by targeting the fibers deep inside the muscle. Cable curls need a cable bar to be able to be performed. This exercise works as you lift weights that are attached to a pulley in a similar way to the above exercises. The number of weights and repetitions can be increased each time in this exercise. This is also a good way to work on some of the other muscles surrounding the bicep.
The fourth exercise is a variation on the first exercise and is called the reverse grip row. This exercise uses a barbell but instead of remaining straight as you lift it to your waist and then your chest, this exercise requires you to lean forwards thus placing more strain specifically on the bicep muscles.
The fifth exercise is a concentration curl. This is a good exercise to perform last to truly exhaust your bicep muscles. Whilst sitting, place the dumbbell on the floor in front of you. Then using your right hand, lift the dumbbell and curl it forward until you feel your bicep contracting. When your bicep contracts, hold the dumbbell in place before lowering it back to its starting position. Your upper arms should be stationary throughout the whole process. This exercise should be repeated until your bicep is exhausted and then do the same with the left hand.
When you decide on a bicep workout, if this is the first time you have done anything like this it is wise to enlist the help of a trainer or gym expert to ensure that you do not cause yourself any unnecessary damage. Whilst working on the biceps it is also important not to forget the tricep muscles in order to see an optimal result. If you are aiming for maximum size of your bicep muscles it must be said that the best way to achieve this is by lifting heavy weights -this should be a priority during your workouts.
