The Average Guy’s about 450 grams of biceps muscles. That a total of up to three percent of muscle mass throughout your body for both arms together. Remember that some of it is a good way to look at what you should train the biceps in comparison with other muscle groups.

The Strokes

1. Close-up-GRIP CHINA

Record a China-up bar with an underhand grip, hands about 15 cm away. Hang your right arm, so you do not lock your elbows. From face to face and keep your elbows want to move up in the bar is directly under the complaint. Then below the initial position.

2. Dumbbell biceps Curl

Coffee powder adapter dumbbell in each hand with one hand underhand (palms back to front). Let him hang on market conditions at their sides. Not the upper arms, keeps the weight to the shoulders, then slowly down.

TIP: Star front all the time - will limit the dynamic. If your elbows below, can error. Keep them down.

3. OFFSET GRIP Incline Dumbbell Curl

Doing a trend for the bank a corner of 60 degrees. Coffee powder adapter dumbbell in each hand so that your hands are closer to one side, the weight and the thumb touching the information (instead of the farm is capable of in the middle). Located on the banks of the dumbbells at arm’s length, palms facing each other. In memory of weight around your click palms to its maximum at the beginning of the movement. Back to the starting position.

TIP: Keep the weight of the hand, is against the side of the plate, not in the middle.

4. String-cord HAMMER CURL

Attach a rope to a low cable pulley and rest 30 to 60 cm in front of the weight stack. Record ends of a rope in each hand with the wrist neutral (Palma facing each other). With elbows tucked in, by his side, slowly curl your wrists to the shoulders, and then return to starting position.

Tip: You can not bend your wrists to curl the weight.

5. Towel reversed ROW

Couches on a Smith machine or squat rack with straight legs and a bar a few centimeters longer than the arms. Repeat two small towels in the bar, outside the shoulder-wide apart. Record all towel. Keeping your body straight, pull in the direction of the bar, pause, then you slowly lower.

TIP: Use your wrist towels challenges, to also build their forearms.

6. Single-arm dumbbell Curl Isometric

Coffee powder adapter dumbbell in each hand. Curl the weight of your right hand until your elbow is bent 90 degrees. Secure this position, curl the weight of his left hand on the shoulder, then lower. Its employees while maintaining a front corner with right hands. Repeat on the other side.

Tip: Keep your arm bends 90 degrees as scrolling arms with another.

Select your plan

Three routines the results to be
1. The complaint-up Chaser

China-ups work your biceps more difficult than doing curls. The combination of the two may be even more effective. With this combination routine to gain strength, burn fat and build more weapons.

How it works
Three of the close-grip China-up [1], followed by three sets of single arm dumbbell curl isometric [6]. Rest for 60 seconds after each series. Do as many complaint-ups that can, in each sentence, and to 10/12 staff, each set of memory. Complete the training twice a week, resting at least two days after each meeting.
2. DO circuit Super Fast

Work your biceps with a variety of exercises and repetition ranges is an effective means to promote maximum growth. This routine only, and only eight minutes, twice a week.

How it works
They reversed the towel row [5], the rope cable hammer curl [4] and the tilt offset Barbell curl able [3] in a circuit, make a set of each exercise before resting. Do as many employees as possible from the first year, five to seven employees of the second round, and eight to 10 of last year. Rest for 60 seconds, repeat the circuit once or twice more. Do this routine two days per week, resting at least two days after each meeting.
3. The multitasking Workout

Under the biceps muscles, or biceps brachii because anatomically it is known, is the arms. Was developed to help push your biceps brachii further. This workout train both muscles using an exercise we all know: the classic, biceps curl.

How it works
Coffee powder adapter dumbbell in each hand, choosing a heavy weight that allows you to do eight to 10 repetitions of dumbbell biceps curl [2]. For the first, the exercise as described, with one exception: an Overhand grip (palms facing back) at the beginning. Do as many employees as possible, then for the remaining 60 seconds and a second set of biceps curls with a neutral grip (Palma facing each other). Rest again for 60 seconds, and may change again with a can on as shown. Repeat once for a total of two rounds. Make this training twice a week.
Move hard, hard MUSCLE

Ready for a challenge? Try this exercise at the end of the biceps training. Where two or three periods of 12 to 15 repetitions, rest for 60 seconds after each series.
Single TRANSVERSE CURL

Lies between the weight of a battery cable bridges and attack a large roller capable of either side, their hands up. Keep your arms on the sides so they are parallel to the ground, but keep your elbows slightly bend. Without their left arms, curl your right hand on his head. Flex your biceps. Then, slowly allow your arms straight - the weight of the whole exercise. Repeat the movement with the other arms.