Finished - Gym Junkies Rcommendations for Best Bicep Workout

Many of the best bicep workout routines seem to be forgotten by people working out in the gym. Your biceps are basically two different muscles joined together and working in tandem with another muscle situated below. Different exercises work out different sides of these muscles. Many guys go into the gym and do a few sets of 2 armed cable curls and then because they got the pumped feeling that they were looking for they finish long before their muscles have had any chance to build or get a workout. It really doesn't get you any great results. For the best bicep workout you should try and get these exercises into your daily workout routine and I guarantee you will start to feel and see a difference in the size and strength of your biceps.

1. Seated 2 Arm Dumbbell Curl

This should always be one of the staple biceps workouts because it is a very easy way to build great muscle strength and mass quickly, however it is increasingly neglected.

Sit down on a bench and hold 2 evenly weighted dumbbells. With your elbows as close to your body as possible and with your arms at your side, slowly raise the dumbbells towards your chest. Then slowly lower them back to their original place by your side. If you reach your face then you have moved your elbow too far and have ceased to be gaining the benefits of the exercise. Count to 3 while raising and lowering the dumbbells. Try to get in between 8 and 10 reps in 3 sets for the optimum bicep workout. You should always sit up straight and don’t cheat your muscles. You should always rely on the strength of your muscles to move the dumbbells and not the momentum of the pull as this doesn't gain you anything. You might want to try this exercise while sat on a yoga ball. This is one of the best bicep workouts possible and will results in tones biceps that the ladies will love.

2. 1 Arm Cable Curls

Remember to keep your arms as close to your body as possible with your elbows at your side. Only do 8 to 10 reps before switching arms as muscle fatigue will set in otherwise and the results will be negative. Beginners should only do 2 sets, while more experienced people might want to try 3 or more sets. This exercise helps to give the top of the muscle a workout.

3. Seated Concentrated Curls

This is an exercise that helps to focus the muscle groups. You should position your elbow just inside your inner thigh. Extend your biceps as much as possible and allow for nice slow negatives while lowering the weight. Remember to let your biceps do the actual lifting and not to let the momentum do any of the real work as this would be cheating and would not actually help strengthen your muscles at all. This is a good way to finish your daily exercise regime as there will be no real strain to the muscles and only a great bicep workout.

Another thing to know is that for the best bicep workout you should be alternating between the bicep curls and the hammer curls. The hammer curls are similar to the workouts stated above but you keep your arms by your side with your palms facing your outer legs. As you raise your arms you should twist them so that your palms now face your shoulder. This twisting motion will help to tone the outside of the biceps as well as your overall forearms.

This is quite a tough workout so make sure you give your self plenty of time in between workouts so that your muscles can recover and repair the damaged tissues. It is recommended to only do this workout one or twice a week.

By following these routines you should start to see impressive results quickly and you will be getting the best possible bicep workout.