A Good Workout For The Biceps

A good bicep workout would consist of a standing barbell curl, seated alternate dumbbell curls, and a machine preacher or flat head curls.

Start the bicep workout with the standing barbell curls and no weight on the bar.  To begin, you should bend down and pick up the barbell with both hands.  Your palms should face away from you and you should grasp the barbell with your hands about shoulder width apart.  Keep your back straight and stand up.  Do not bend backwards or forwards.  If this happens during your biceps exercises, you are working with too much weight and should take this weight off until you are able to do the exercise in good form.

Keeping your elbows tucked in at your sides; bring the bar up slowly to your upper chest all the while squeezing the bar.  When you have gone as close to your chest as you can, pause, and then slowly bring the bar back to start.  Always keep control of the barbell. 

Start with a warm-up set of twenty slow repetitions.  Then add enough weight to the bar so that you can only complete ten repetitions.  Do three sets of ten repetitions, decreasing the weight if necessary.

Seated Alternating Dumbbell Curls:  Sitting on an incline bench set at a high incline, hold a pair of dumbbells with your arms at your sides and your palms facing each other.  As you curl the dumbbells, twist your hands so that your palms are facing your shoulders at the topf ot the repetitions.  You should do three sets of eight repetitions.

Finish your bicep workout with machine preacher curls or flat head curls.  Machine preacher curls are similar to using the preacher curl bench except you use a machine to isolate the movements.  Using a machine preacher curl machine with a weight stack, you will need to grab the bar with both hands underhand.  Slowly curl the bar upward to try to touch your chest.  Slowly return to the starting position using the weight as a negative resistance.  Do three sets of fifteen repetitions.

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