They are the most attractive muscles in your
muscle tight T-shirt catching eye effect for your body.
Making them right to the symmetry and size and also
the shape you should try to engage your self in important
exercises despite of wasting time in unnecessary workouts.
Following are some exercises which are effective
in size, shape and symmetry building:
1) THE BARBELL CURL:
Stand straight and hold the bar with your hands in
hanging position in front of your body note that if you hold
the bar wide it will concentrate on your inner biceps but if
u hold it close it will concentrate on your outer biceps.
Now perform 3 sets each with 12 reps as illustrated
in below picture:
2) DUMBBELL BICEP CURLS:
They could be performed while standing
as well as while in sitting position your concentration is
to be towards your biceps. It is performed as same as the
bar curls like if you move your dumbbell slightly outward
it focuses your inner biceps while inward it focuses your
outward biceps and in the normal way it focuses over all
surface of biceps. They also should be at least 3 sets with
12 repetitions for each style.
3) HAMMER CURLS:
They are also good for concentrating and
building up your outer biceps, they can be performed in
number of ways as illustrated like in standing, sitting or
on machine etc. They should be also of 3 sets with 12
repetitions.
4) CLOSE GRIP BARBELL CURLS:
Its the best exercise for getting the core
strength for your biceps, it can be performed while standing
as well as while sitting. The main purpose of this exercise is
to develop your outer bicep area. Start the exercise by
holding the bar fully in hanging position aligned with your
arms in close grip style as illustrated, lift the bar full it will
focus your upper outer bicep and if you lift it half way it
will focus your lower outer bicep. Perform 3 sets each with
repetitions of 12.
And also....:
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