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This is my 3rd and final installment on building bigger and better biceps. Everywhere I go I am asked how to get bigger biceps. I have written a few articles to give beginners and pros some of the tried and true bicep excercises. Let’s get started now on your bicep workout.

Preacher Bench Curls:

This exercise is not only great for your biceps but works those forearms at the same time. You will need a preacher bench for this one. If you don?t have it, remember this the next time you are at the gym.

Sitting on the preacher bench, rest your arms on the pad with your palms facing up. Let someone hand you a barbell. Now lower your arms until they are straight out. You should feel a great stretch (and burn!) in the bicep.

Using your biceps and moving only your forearms, curl the barbell to shoulder height. Hold for a moment to get the maximum benefit for this curl, then repeat.

Dumbbell Concentration Curls:

This one is a little tougher for beginners, but provides a great bicep workout by isolating the muscles.Sit at the end of a bench, legs spread. Use a lighter than usual dumbbell for this one, the isolation will give you the same results with less weight. Reach down between your legs and grab a dumbbell. Brace your elbow on one knee, and place your other hand on your leg for balance. Using only your bicep and moving just your forearm, slowly curl the dumbbell to shoulder height. Hold this position for a moment then slowly lower back to starting position and repeat. This exercise should be done for both arms (but not at the same time!).

Well, there you have it. I hope these exercises will give both beginners and more experienced lifters the results you are looking for. Hope to see you around the gym!

Tags: Muscle Building