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Muscular Arms? These Bicep Exercises Are Really Effective!

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By Author: Rayford Marks
Total Articles: 186
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Muscular upper arms are the trademark of an athletic body, and a dream of many fitness fanatics. But how do you grow those upper arms? In the first instance to focus on your biceps, The two-headed muscle that ensures the bending force of your arm. With the exercises below your biceps will increase on visibility very fast.


Before we go to the gym, we wan't to concentrate on a few precautions. Bicep exercises are not suitable to do without any preparation. You need to pay attention on the next priorities:
- Your body needs time to get used to the bicep exercises.
- Begin slowly and then building up
- Take care for a certain regularity in your training and try to hold on.
And like every other muscle exercise it's important to stick with it, absorb enough moisture and follow a balanced diet. You need some discipline to do that, but the satisfaction afterwards is amazingly big.


The most popular en most efficient exercise for the biceps is without a doubt the dumbbell curl. By bodybuilders ...
... and other strength atletes it is a basic part of the work out. the name 'dumbbell curls' says enough; it's all about the curling movement. The dumbbell curl is a perfect way to train your biceps targeted. This is how it should be done:
- Sit down and take a dumbbell in both hands, with your palms turned inwards.
- Breath slowly in and turn your arm outwards. Notice: Do this before the forearm is horizontal.
- Lift your elbow and breath out.
Tip: be sure that your arms won't sway when you perform this bicep exercise. When you involve other body parts, when your arms are tired, it's called a 'cheat rep'.


Do you like variation? Then you should defenitely try the concentration curl. This exercise ensures for extra muscle tension. Because you muscle is tensed the whole exercise.
- Sit down and hold a dumbbell, with the hand turned outwards.
- Let your elbows rest against the inside of your thighs.
- Breath in slowly, twist your arm and breath out.

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