| If you’re serious about building big, muscular biceps, | | | | begin with the narrow-grip position. |
| then this is the list for you! But before I give you my | | | | As you become more experienced with this exercise |
| Top 5 list for biceps-building success, let me explain my | | | | you should move to the wider grip as it forces |
| exercise selection criteria. | | | | supination or a “palms up” positioning of your |
| First, the exercises on this list are simple and for | | | | hands. Since the biceps function primarily as a |
| beginners who need a solid foundation in biceps-building | | | | hand-supinator, the more you supinate your hands the |
| fundamentals in order to achieve long-term success | | | | more resistance you will place on your biceps. If |
| from their workouts. While these exercises are simple, | | | | you’ve got the potential to build biceps peaks, EZ |
| they’re not easy. Their simplicity lies in the intuitive | | | | bar preacher curls will certainly tap that potential. |
| benefits that come from each biceps-building | | | | 2. Standing EZ Bar Curls |
| movement and the fact that you can do these | | | | As an alternative to the EZ bar preacher curl, standing |
| exercises with a minimal time commitment. But getting | | | | EZ bar curls with back support are a great biceps |
| the most from these exercises will still require careful | | | | builder. When performed while standing with your back |
| attention to training technique and workout variety – | | | | leaning slightly against a wall, standing EZ bar curls |
| the 2 keys to biceps-building success that are not | | | | force your biceps to lift the weight without the |
| always easy for beginning bodybuilders. | | | | wasteful torso swing that will cheat your biceps of the |
| If you’re wondering whether you’re a beginning | | | | benefits of this exercise. As mentioned previously, the |
| bodybuilder, here’s my general rule. You’re a | | | | EZ curl bar has narrow and wide hand-grip positions. If |
| beginner if you’ve been training your biceps once | | | | you have no experience with EZ bar curls, you should |
| or twice per week for 6 months or less. You’re | | | | probably begin with the narrow-grip position. With |
| also a beginner if you been trying to build your biceps | | | | increased experience in this exercise you should use |
| for more than 6 months with exercises other than | | | | the wide-grip position to supinate your hands and |
| those provided on my list. Why? Because if you | | | | increase the workload on your biceps. |
| haven’t mastered the biceps-building exercises | | | | 3. Dumbbell Preacher Curls |
| listed in my Top 5, you’re not ready for the | | | | The dumbbell preacher curl is another one of my |
| intermediate or advanced workout methods that | | | | favorite biceps builders. This exercise really allows you |
| you’ll eventually need to build truly Awesome Arms. | | | | to make the mind-body connection so essential to |
| Second, to make my Top 5 list, the equipment needed | | | | biceps-building success. While many competitive |
| for each biceps-building exercise must be universally | | | | bodybuilders use this exercise exclusively as a |
| available. That means that you can do all of these | | | | “shaper” during pre-contest training, the dumbbell |
| exercises with dumbbells, an EZ-curl bar and a basic | | | | preacher curl also works as a tremendous mass |
| workout bench which you can find in any gym or | | | | builder when used in a pyramid cycle. In fact, this |
| health club. You can also do these exercises at home | | | | exercise is the best high intensity bodybuilding |
| with a very small investment in this equipment for your | | | | movement for simultaneously adding size and shape |
| home gym. There’s no need for fancy machines or | | | | to your biceps. |
| trendy gimmicks here. | | | | 4. Concentration Curls |
| Finally, each of my Top 5 biceps-building exercises will | | | | As the name suggests, this exercise places |
| help you to simultaneously build mass, shape and | | | | concentrated resistance on the biceps when |
| power in your biceps, triceps and forearms. These | | | | performed properly. Besides building your biceps, this |
| muscle areas are directly targeted during each | | | | exercise also stresses and develops the brachialis. |
| exercise to maximize growth and efficiency from your | | | | The brachialis is a true forearm flexor. It originates on |
| workouts. | | | | the lower anterior surface of the humerus, ends on the |
| Now that I’ve told you how I created my list, here | | | | anterior surface of the coronoid process of the ulna |
| are the Top 5 exercises for building the big, muscular | | | | (the large bone on the inside of the forearm) and is |
| biceps that you desire! They’re not listed in any | | | | visible on the outside of the upper arm between the |
| particular order, so there’s no reason to think that | | | | biceps and the lateral head of the triceps. |
| one particular exercise is better than another. You | | | | Development of the brachialis and biceps gives the |
| must decide what works best for you through | | | | front of your upper arms that thick, dense look that |
| experimentation with each exercise. But rest assured | | | | says “mess with me at your own risk!!” |
| that any biceps-building program that includes all of | | | | 5. Seated Alternating Dumbbell Curls |
| these exercises will definitely add inches, symmetry | | | | This exercise is one of the best biceps builders ever |
| and power to your GUNS. | | | | as long as you sit on a bench that has a back rest to |
| 1. EZ Bar Preacher Curls | | | | prevent torso movement. Too many people do this |
| The EZ bar preacher curl is one of my all time favorite | | | | exercise either standing or sitting on a bench without |
| biceps exercises. The preacher bench is a terrific | | | | back support. In order to make sure that your biceps |
| training tool as it forces the biceps to work in relative | | | | get the most work from this movement you must |
| isolation from the back and shoulders. Unlike standing | | | | stabilize your torso so as to prevent any jerking |
| barbell curls which usually involve biceps-cheating torso | | | | motion. Also, remember to supinate your hands |
| swing, preacher curls keep your arms at an angle that | | | | throughout each repetition to stimulate maximum |
| forces your biceps to provide the leverage needed to | | | | growth for your biceps. |
| lift the weight. The EZ curl bar offers both narrow-grip | | | | So, there you have it – my Top 5 list of |
| and wide-grip hand positions. When you use the | | | | biceps-building exercises for beginning bodybuilders. |
| narrow grip, your hands are in a semi-neutral position | | | | Try them, have fun with them, and make sure that you |
| and therefore increase involvement of the | | | | use safe amounts of weight and proper training |
| brachioradialis in the curling motion. If you have no | | | | technique with every exercise. |
| experience with preacher curls, you should probably | | | | |