Best workout for biceps | workout for beginners

Source : https://www.bodybuilding.com/content/killer-biceps-part-1.html 

Top Best Biceps Exercises :

• Incline Dumbbell Curl....
• Barbell Preacher Curl. ...
• Scott Curl. ...
• Dumbbell Concentration Curl. ...
• Seated Alternating Dumbbell Curl. ...
• Smith-Machine Drag Curl. 
• Standing Cable Curl. 
• One-Arm High-Cable Curl.

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Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they want to see. This article will tell you how to get the results you want from your biceps training.

The First Routine

Exercise 1. EZ-Bar Curl

2 working sets

EZ-Bar Curl

These are done seated with your back braced to prevent cheating; you can also do this leaning against a wall. By doing them this way, your biceps do the work as opposed to your back and legs if your form is less than perfect.
This makes sense, why bother to do an exercise if it's not working the intended muscle? How do you expect to see results from exercises performed that way? Do it with your back and legs out of it and you'll feel the difference. The choice of bars: straight or EZ, is up to you. The EZ-bar is easier on the wrists and is also great for triceps work.

Exercise 2. Incline Dumbbell Curl

2 sets

Incline Dumbbell Curl

To perform this exercise, start with your palms facing towards your legs when holding the dumbbells. As you curl up, twist the thumbs away from the body, as you lower; twist the thumbs back towards the body.

Exercise 3. Hammer Curls

2 sets

Hammer Curls

Do these by holding the dumbbell like a hammer, then curl up to the opposite shoulder.

Exercise 4. Standing Biceps Cable Curl

2 sets

Standing Biceps Cable Curl

Done seated or kneeling with arms across a flat bench- 2 sets. These will keep constant tension on the muscle from start to finish.

Do 6-8 reps to failure, extend the sets by using r/p, partials or forced reps. Always get 2 more, whether they are partials, forced, or whatever. Drop sets, which I love, may not work well here unless you have the resources for them. If so, by all means use those!

The Second Routine

Exercise 1. Alternate Incline Dumbbell Curls

2-3 sets of 6-8 reps

Alternate Incline Dumbbell Curls

Exercise 2. Barbell Curl

2 sets of 7 reps

Barbell Curl

Do these with no momentum until the very end (2 or 3 controlled cheat reps are ok). These are done by doing the curl from the start position to halfway up, then back down for 7 reps, from halfway up to the top then back down to the halfway point for 7 reps and finally doing the complete curl for 7 reps. Don't wus out on the weight either, make it heavy so those last 7 take everything you've got!

Many bodybuilders that have problems with biceps development do so because they aren't using good form; they are attempting to do curls with a weight that is to heavy. So here you have someone, jerking the weight up with everything except the biceps and then failing to control it on the way down.

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