Biceps are the most visible muscle that is recognized as a measure of overall strength. If one is committed to building up the biceps, it’s necessary to focus upon the best bicep exercises that can build muscle in a short time. Two of the most effective exercises are the barbell curl and the isometric bicep curl discussed below.
The Barbell Curl
One of the two best bicep building exercises is the barbell curl. Perform the barbell curl exercise in the following manner:
1. Stand with a staggered stance, with feet spaced apart at shoulder width, and your knees bent slightly. We have many more Bicep Workout Articles Now Available.
2. Grip the barbell at the front of your thighs, using an underhand grip, and palms facing forward. Keep your elbows close to your sides.
3. Flex your elbows and curl the bar up to the level of your shoulders. It is important to keep your elbows close to your sides as you perform this exercise.
4. Return the barbell slowly to the start position.
5. Throughout the performance of this exercise keep your back and head straight. Squeeze your shoulder blades together slightly to stabilize them. When done properly, only your elbow joints should be moving.
If you’re committed to building up your biceps, perform this best bicep exercise every other day using a weight that will permit you to lift about six times. If you find that you’re lifting more times, increase the weight slightly. If you’re only able to lift fewer than six times, decrease the weight accordingly. The object is to find an appropriate weight for performing six lifts. After you complete your bicep curls, it will be of great benefit to try the very effective isometric bicep curl.
Isometric Bicep Curl
The second of the best bicep building exercises is the isometric bicep curl. If you haven’t performed a warm up by performing the bicep curls discussed above, do so before you start the isometric bicep curls. It’s important to get the blood flowing before you practice the isometric exercise.
1. Position yourself in the Smyth machine.
2. Position an empty bar at approximate shoulder height.
3. Raise your hands up to the bar as though you have reached the top of a barbell curl, and set it an inch below.
4. Straighten your back and tense up your abs. At this point, your biceps should be fully flexed.
5. Load the bar with a great deal of weight. Don’t be conservative. Actually add more weight than you think you can deal with.
6. Raise the bar about one inch and hold it there for about seven seconds. If you can raise it for longer than seven seconds, add weight. If you cannot lift for seven seconds, reduce the weight.
7. While lifting, contract your biceps as hard as you can. Your elbows should never be directly below the bar.
8. You will fell intense effort and a blood rush.
9. When you complete this routine, rest your biceps from additional exercise for about a week.
10. If you perform these exercises religiously, you’ll be sporting some impressive biceps in a very short time.
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