por From super body building stars like Ronnie Coleman and Becca Swanson to everyday people who want to look strong and toned, biceps workouts loom large. They are an important part of an overall body sculpting plan. For those men and women who want firm looks but not super size biceps, regular moves done with smaller weights will sculpt without building more muscle than is desired.
The biceps is the large muscle that forms the top of the upper arm. The triceps form the underside. When admirers ask someone to make a muscle, it is the biceps that get flexed. The bulge of muscle gets bigger when it receives regular exercise. Ladies and gentlemen, get ready to flex your guns.
Exercise for any part of the body does not have to be complicated to be effective. Regular biceps building should take place for the best results. Plan to train your biceps two to three times each week. Trainers do not recommend daily workouts for any one muscle group. The body needs time to recover in between training sessions.
Start the biceps workouts with warm ups. You can go through some of the movements you will use during the regular workout but with lighter or no weights. A warm up gets the heart pumping and prepares the muscles for intense work.
A barbell curl is one basic but effective exercise to develop the biceps. Stand and pick up the barbell with both hands, palms facing up. Keep your arms shoulder width apart. Bring the bar up to your chest, bending your elbows as you go. Bring the bar back down. This counts as one repetition.
Since it is important to keep the back straight and stable, some trainers recommend doing barbell curls with your back braced against a wall. This will help prevent your body from swaying. You want to focus on your biceps and not involve momentum in lifting the barbell. Start with eight to twelve repetitions, resting after each set. Aim for three to four sets per workout. Adjust the amount of weight based on how easy or hard it is to complete 12 reps. And again, if you want to tone rather than build big muscle mass, keep the weight load light.
Other standard exercises for the biceps include hammer curls and chin-ups. These three basic moves alone will build your biceps when practiced on a regular basis. After your workout, stretch your biceps. Hold onto a wall or squat rack, then slowly rotate your shoulders and upper body forward. You should feel a slight stretch in your upper arms. Practice your biceps workouts regularly and follow a healthy diet, and you will look more muscular in a matter of weeks.
