How to Choose the Best Bicep Workout?

If you want to know the best bicep workout, then the simplest answer to your question is there is none. That is because all bicep exercises are designed to give you explosive biceps. The problem is not all bicep exercises will work for everybody.

So the proper question should be how to choose the best bicep workout that will be suitable for you. There is only one path to answer this question. You have to do some trial and error in order to determine which one would be best for you.

Trial and error however is time consuming and may sound too unscientific. So, the best thing you can do is to start with a beginner’s program so you can break-in your biceps to some of the most explosive bicep exercises.

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The Beginner’s Bicep Exercises

1. Perform chin-ups using the close grip technique. This involves the use of a chin-up bar. The spacing of your grip should be narrower than your shoulders and make sure that the palm-side of your hands is facing your body.

You must pull yourself up very slowly and deliberately. When your chin is slightly above the bar, you have to hold the position for a few seconds and slowly lower yourself. Perform this exercise for 8 repetitions.

2. Perform barbell curls in standing position. This requires an underhanded grip. You must stand with your feet at shoulder width while keeping your elbows as close to your body as possible. Pull up the barbell slowly until the bar touches your chin. Hold the position for a few seconds then slowly lower the barbell into its original position. You can do this with 8 to 10 slow repetitions.

3. If you do not have a barbell, you can do the dumbbell curls. The steps in this exercise routine are similar to the barbell curls. The difference is that you will use dumbbells instead of a barbell.

The Key to Quick Bicep Build-up

There are 3 steps to get you started in order to develop good bicep form. Take note that you must concentrate first on your bicep workout before you start tricep workouts. This way, you can fully maximize the benefits of bicep exercises. You can train your triceps later after you mastered your bicep exercises.

1. Warm up is very important before you start a bicep workout. You have to acclimatize your arm muscles first so they will respond to the training. You can do ten minutes of stationary cycling or run for the same amount of time.

2. After the warm up, you can do six to eight repetitions of barbell curls. Maintain proper form in order to get the best benefit of this routine.

3. You can now proceed to chin-ups. Finish 3 sets of chin-ups with minimum of 8 reps per set. Make sure that your movements are very deliberate and concentrate the effort on your biceps.

The best bicep workout is the one that will easily get you started. Stick to the basic first and learn the advanced techniques later. This way, you can develop good bicep form in a very organized manner without over straining your muscles.

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