Best Bicep Workout for Size

Want to fill out the sleeves of your shirt with bulging biceps, try an exercise with exercises like barbell curls and preacher curls. There is nothing that says strength and power like big strong biceps. So when you hit the gym next time make sure you workout your bicep muscles with high intensity bicep workouts. Lifting heavy weights is one of the easiest ways of stimulating muscle growth and building strength.

Lot of people discontinue their workout program because they don't see immediate results or have unrealistic goals. Everyone cannot become Arnold Schwarzenegger or Ronnie Coleman they belong in the 1 percent of population which is genetically gifted.

When it come to improving the size of your biceps, remember heavier is better, so make sure you lift heavy weights even if you do less reps it's ok. One important aspect of bicep exercises is focusing on the muscle you are working out, so concentrate on your contracting and extending bicep muscles as you work them out.

Barbell Curls
Stand with your back straight and grip the barbell with open palms at shoulder width grip, keep your elbows tucked into your body. Now exhale and bring the barbell towards your body without moving the upper arm and shoulder. Hold the position for 1 count and then slowly lower the barbell back down.

Concentration Curls
Sit on a flat bench with your legs spread apart, hold a dumbbell in your right hand and rest the upper arm on the inside of your right thigh. Now exhale slowly and curl your arm to bring the dumbbell up, do not swing the weight and use momentum to get the weight up. Once your right arm is fully contracted slowly lower the dumbbell back down as you inhale.

Preacher Curls
Use the preacher curl bench for this exercise and rest the back of your upper arms on the rest. Now grip an EZ bar on its inner handle so that your palms are facing towards you. Bring the bar close to your shoulders this will be your start position. Inhale and slowly let the bar down in front of you extending the arms. Once your bicep is fully stretched, exhale and curl it back to the start position fully contracting your biceps. Hold this position for 1 count and repeat the action use smooth and steady movement avoid swinging the weight for these arm exercises.

Incline Dumbbell Curl
To get good bicep workouts include the incline dumbbell curl exercise in your plan. For this exercise sit on an incline bench with dumbbells in each hand, make sure your elbows are close to your body and the palms are pointing in front. From this start position exhale and bring the dumbbell in your right hand up to the shoulder level by bending the elbows and contracting the bicep. Do not move your upper arm and elbow, once your bicep is fully contracted slowly lower the dumbbell back down as you inhale. Now bring the dumbbell in your left hand up in similar fashion.

You will require discipline and patience, have a work sheet to track your workout and results. Correct form while doing the exercises is important to get good results and avoid injuries.