 |
The 5 Best Biceps Building Exercises for Beginning Bodybuilders
Author: Mark G. Winston  | Posted: 14-08-2007 | Comments: 0 | Views: 936 | Rating: (279)  (?) 
If you’re serious about building big, muscular biceps, then this is the list for you! But before I give you my Top 5 list for biceps-building success, let me explain my exercise selection criteria.
First, the exercises on this list are simple and for beginners who need a solid foundation in biceps-building fundamentals in order to achieve long-term success from their workouts. While these exercises are simple, they’re not easy. Their simplicity lies in the intuitive benefits that come from each biceps-building movement and the fact that you can do these exercises with a minimal time commitment. But getting the most from these exercises will still require careful attention to training technique and workout variety – the 2 keys to biceps-building success that are not always easy for beginning bodybuilders.
If you’re wondering whether you’re a beginning bodybuilder, here’s my general rule. You’re a beginner if you’ve been training your biceps once or twice per week for 6 months or less. You’re also a beginner if you been trying to build your biceps for more than 6 months with exercises other than those provided on my list. Why? Because if you haven’t mastered the biceps-building exercises listed in my Top 5, you’re not ready for the intermediate or advanced workout methods that you’ll eventually need to build truly Awesome Arms.
Second, to make my Top 5 list, the equipment needed for each biceps-building exercise must be universally available. That means that you can do all of these exercises with dumbbells, an EZ-curl bar and a basic workout bench which you can find in any gym or health club. You can also do these exercises at home with a very small investment in this equipment for your home gym. There’s no need for fancy machines or trendy gimmicks here.
Finally, each of my Top 5 biceps-building exercises will help you to simultaneously build mass, shape and power in your biceps, triceps and forearms. These muscle areas are directly targeted during each exercise to maximize growth and efficiency from your workouts.
Now that I’ve told you how I created my list, here are the Top 5 exercises for building the big, muscular biceps that you desire! They’re not listed in any particular order, so there’s no reason to think that one particular exercise is better than another. You must decide what works best for you through experimentation with each exercise. But rest assured that any biceps-building program that includes all of these exercises will definitely add inches, symmetry and power to your GUNS.
1. EZ Bar Preacher Curls
The EZ bar preacher curl is one of my all time favorite biceps exercises. The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. Unlike standing barbell curls which usually involve biceps-cheating torso swing, preacher curls keep your arms at an angle that forces your biceps to provide the leverage needed to lift the weight. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you have no experience with preacher curls, you should probably begin with the narrow-grip position.
As you become more experienced with this exercise you should move to the wider grip as it forces supination or a “palms up” positioning of your hands. Since the biceps function primarily as a hand-supinator, the more you supinate your hands the more resistance you will place on your biceps. If you’ve got the potential to build biceps peaks, EZ bar preacher curls will certainly tap that potential.
2. Standing EZ Bar Curls
As an alternative to the EZ bar preacher curl, standing EZ bar curls with back support are a great biceps builder. When performed while standing with your back leaning slightly against a wall, standing EZ bar curls force your biceps to lift the weight without the wasteful torso swing that will cheat your biceps of the benefits of this exercise. As mentioned previously, the EZ curl bar has narrow and wide hand-grip positions. If you have no experience with EZ bar curls, you should probably begin with the narrow-grip position. With increased experience in this exercise you should use the wide-grip position to supinate your hands and increase the workload on your biceps.
3. Dumbbell Preacher Curls
The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to biceps-building success. While many competitive bodybuilders use this exercise exclusively as a “shaper” during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.
4. Concentration Curls
As the name suggests, this exercise places concentrated resistance on the biceps when performed properly. Besides building your biceps, this exercise also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the outside of the upper arm between the biceps and the lateral head of the triceps. Development of the brachialis and biceps gives the front of your upper arms that thick, dense look that says “mess with me at your own risk!!”
5. Seated Alternating Dumbbell Curls
This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support. In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.
So, there you have it – my Top 5 list of biceps-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.
Rate this Article:
Current: 5 / 5 stars - 7 vote(s).
Article Source: http://www.articlesbase.com/muscle-building-articles/the-5-best-biceps-building-exercises-for-beginning-bodybuilders-198460.html
 About the Author:Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS – 7 Simple Secrets to AWESOME ARMS.” He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. The book will be available in September 2007 and jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit www.GOforyourGUNS.com.
|
Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free! |
|
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
When a contractor fails to begin a project
By: Neal | 18-08-2008
How long is a building contract good for if there is no time frame listed on the contract? If the contractor does not follow through and begin the job, when will the contract be void? Is there a specific law?
Code requirements for stairs
By: Bob | 18-08-2008
I am trying to find out the requirements by the below code for stairs and handrails leading to a unit of a bed and breakfast. Thanks
Uniform Building Code," 1991 edition, sponsored and published by the International Conference of Building Officials, 5360 South Workman Mill Road, Whittier, California 90601,and all of the Uniform Building Code Appendixes
What is the best 100% all natural nutrition bar?
By: wonthedublein08 | 18-08-2008
What is the best 100% all natural nutrition bar? Has to be 100% natural though, one that you eat in between meals?
Hi Looking for building lot of land for sale ...
By: Carlene | 17-08-2008
Hi
Looking for building lot of land for sale in Smyrna Atlanta Georgia
Thank You
Alcatraz memorabilia
By: Teri | 16-08-2008
I have the original building plans for Alcatraz along with the original booking photo of Al Capone. Where do i find the value of these items?
Breathing problem
By: The Bonster | 16-08-2008
Looking for causes for crackling noise when breathing out (not breathing in). Not rales.
Q&A Powered by: 
Latest Muscle Building Articles
The Two-Legged Workout Plan
By: Dane Fletcher | 07/10/2008
Nobody likes working out, especially for hours each and every day. But bodybuilding is more than just workouts, it's also about keeping your head in the game. So for a moment, I'll address the issue that is bodybuilding, sacrifice for gains, or keeping your head in that game.
How To Train Safe When Lifting Big Weights
By: Dane Fletcher | 06/10/2008
A safe bodybuilder is often times equated with a bodybuilder who won't reach that peak of body perfection. But this is such a fallacy that many people getting into weight training tend to inure themselves quickly , preventing themselves from really achieving their goals. Look, safety works, and your physique will thank you.
The Use Of Priority Training Among Bodybuilders
By: Dane Fletcher | 06/10/2008
The majority of bodybuilders train by one of the standard workout routines. They may begin the week by hitting the chest and triceps first. Then they'll probably want to do back and biceps. Next comes a day to hit the shoulders, and then the legs the day after that, and before you know it they have a standard workout routine.
Bodybuilding Tips: Power Training and Pump Training
By: Dane Fletcher | 06/10/2008
The bodybuilding general training routine seems to switch once every couple of years from power training to pump training. For a certain period of time, you can notice that the Zane-like physiques are winning at top bodybuilding shows. This results in all the people at the gym training with a lot of reps in their sets and all kinds of isolation exercises...
How to Gain Muscle With These Combos
By: Tony Schwartz | 06/10/2008
Muscle building with this strength training combos.
The Good, The Bad, And The Deca
By: Dane Fletcher | 05/10/2008
Ever since Nandrolone has become a powerful element in a lot of bodybuilding steroid stacks it has became the mail anabolic steroid to get among all the bodybuilding pros.
Bodybuilding Tips: Understanding Instinctive Training
By: Dane Fletcher | 05/10/2008
Professional bodybuilders understand how their bodies work. They have the ability to figure out the limits their body can take on. They know when it's time to go above and beyond, and they also know when it's time to give their body a rest...
Critical Lessons I Learned In My First Year of Training To Help You Maximize Muscle and Fat Loss
By: Nick Nilsson | 05/10/2008
Get a step-by-step catalog of THE most important things that I learned about fat loss and muscle and strength-building from my first year of weight training. It will open your eyes!
More from Mark G. Winston
Build Big, Muscular Arms With Isolation Training Techniques
By: Mark G. Winston | 31/01/2008 | Bodybuilding
For many people trying to build big biceps and triceps, a common error is performing what should be an isolation exercise as a compound movement. Isolation exercises are designed to force the targeted muscle to perform with minimal assistance from other muscle groups and stimulate superior growth. Efficient and successful performance of these exercises requires proper training technique.
Big Arms are not Enough if you Want Truly Awesome Arms
By: Mark G. Winston | 31/01/2008 | Bodybuilding
Let’s face it, a lot of guys want to build up their arms because they want to look good. Unfortunately, many of them think that simply having “big arms” is enough to reach this goal. Well, the truth is having big arms is not enough to look great in a t-shirt – and in the course of building my 20-inch GUNS I’ve formulated a definition of what it means to have truly Awesome Arms.
To Build Big, Muscular Biceps you Need a Passion for Arm Training
By: Mark G. Winston | 31/01/2008 | Bodybuilding
As a boy I was fascinated with physical power and couldn’t get enough of the old Hercules and Samson movies. I loved watching these heroes use their super-human strength to toss boulders and bad guys all over the movie screen. I also marveled at the powerful images of my favorite comic book super heroes, and I quickly associated their incredible feats of strength with having big, muscular arms.
How to Lose Flabby Arms
By: Mark G. Winston | 31/01/2008 | Bodybuilding
A big and often unsightly problem for many men and women are flabby arms. That’s right, guys; men can get flabby arms too! And if you don’t believe me, just check out any episode of the “Biggest Loser” tv show and you’ll see what I’m talking about. If you're tired of your arms flapping in the breeze, keep reading because this article has the solution for you!
The 5 Best Triceps Building Exercises for Beginning Bodybuilders
By: Mark G. Winston | 31/01/2008 | Bodybuilding
The quickest way to add size to your arms that makes a visual impact is to build up your triceps. And if you’re serious about building big, muscular triceps, this is the list for you!
Compound Exercises or Isolation Training – Which Works Best for Building Big, Muscular Biceps?
By: Mark G. Winston | 25/01/2008 | Bodybuilding
Compound exercises require certain muscle groups to work simultaneously and in coordination with each other. Compound movements can produce significant growth in your larger muscle areas, but in most instances these exercises do not isolate your biceps enough to stimulate maximum growth. This article explains why a combination of isolation and compound exercises is best for building big, muscular biceps.
The 10 Best Shoulder Building Exercises for Beginning Bodybuilders
By: Mark G. Winston | 25/01/2008 | Bodybuilding
For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you’ve got to crown them with cannon ball deltoid development! For big, muscular shoulders that’ll produce personal pride and physical power, keep reading because I’ve got the 10 best beginning exercises for you right here.
The 5 Best Chest Building Exercises for Beginning Bodybuilders
By: Mark G. Winston | 25/01/2008 | Bodybuilding
If you’ve read any of my articles on arm training you know I’m all about building big, muscular arms that ooze power and look great! But to look and feel your very best you’ve got to balance those GUNS with a thick, muscular chest. This article shows you how to pump your pecs with power and pizzazz!
|
|
Sports and Fitness 
