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Best Bicep Workout, Bicep Exercise, & Biceps Muscle
Bicep Stretch Exercises
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Stretching is important during any workout so that you can avoid unnecessary injuries. Before you workout your biceps, here is a simple stretch that you can use to prepare yourself.
- Standing with your feet in a comfortable position, lift your arms out to your sides, forming a ‘T’ with the ground.
- Keep your palms facing forward to begin, then rotate your palms so that they move backwards to the back of your body and stretch the biceps.
- You can do this stretch with each arm separately or at same time.
Bicep Workout & Exercise
for Big Biceps
Everyone wants big biceps. There’s nothing like the look of big bicep muscle that you can flex and show off to your friends. To develop big biceps, you need to maintain a consistent workout schedule that gradually increases the weights that you’re lifting.
Arm Bicep Curl Exercise - Barbell Curl
The most common exercise for the biceps is the curl. Below are some of the best bicep exercises you can perform to develop your biceps muscle.
Standing barbell curl
- Standing with feet shoulder width apart, grasp the barbell with an underhand grip. Hands should be about shoulder width apart.
- Let the bar hang down at arm's length in front of you.
- Keeping your body steady, curl the bar up in a wide arc, and bring it up as high as you can with your elbows holding steady close to your body.
- Lower the weight back down to starting position.
- Slight body movement during this bicep exercise is acceptable, however, it should be kept to a minimum. If you find that you're "swinging" the weight too much with your body, you're probably trying to lift too much.
 
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Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
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Reverse barbell curl
- Performed just like the above biceps exercise, except done using an overhand grip
- Lift the weight up with your elbows steady, and close to your sides
- Lower the weight back down to starting position
Barbell preacher curl
- Preacher curls targets the biceps, especially in the lower end.
- Position yourself with your chest against the preacher bench, and your arms extending over the bench
- Grab hold of a barbell with an under hand grip (this can also be performed with an overhand grip, known as the Reverse Preacher Curl)
- Curl the barbell all the way up, and then lower it again to full extension.
- You can also use E-Z bar or dumbbells for single arm preacher curls.
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The Arm Blaster
The arm blaster allows you workout your biceps in a very strict manner. Unfortunately, the arm blaster is not something you find very often in gyms today. Using the arm blaster, you force yourself to perform strict repetitions with no elbow movement, and strict isolation of the biceps.
- Place the belt attached to the arm blaster around your neck
- You'll probably need to adjust belt length such that the arm blaster hangs at waist level, in line with the height of your elbows
- Rest your elbows against the arm blaster, and perform bicep curls
>> Click here to get the Arm Blaster Equipment |
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Bowflex & Total Gym Home Gym |
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Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more. Click here for the BowFlex Ultimate 2 |
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Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more Click here for the Bowflex Revolution |
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