Like most people just starting out, some of us tend to think the more weight we can lift, the stronger we are - regardless of the form we use when lifting it. This was a lesson I unfortunately had to learn the hard way to see how wrong I was. Biceps are a muscle group that happen to be messed up over and over again. Bending of the knees to spring the weight up, side crunch in the body to shorten the distance of start and finish points, and of course the biggest error, swinging your body back and forth, letting momentum complete the repetition rather than the muscle. With that being said, keep in mind that the workout I give you is done with the focus being on form. Take your ego out of the picture and let your better judgment take over. Rest time between sets is no more than 60 seconds! Pay attention to proper form and really start growing your arms with this workout routine.
- Standing Bilateral Dumbbell Curls (with the palms facing up): 4 sets x 10 reps each arm. Make sure to extend the elbow completely at the starting point and put the hand placement directly in front of your crotch.
- Single Arm Dumbbell Preacher Curls: 3 sets x 12 reps each arm. Like all exercises, the amount of weight chosen should be safe yet challenging. If you are getting to the last rep and feeling that you can still complete several more reps, you need to add more weight.
- Barbell Curls: 4 sets x 8-10 reps. This is an exercise where if near the end you have to put a little lean in the back it’s acceptable. Only because the swinging is nearly impossible and as long as you continue to focus on elbow extension and bicep contraction at the top, you should be able to squeeze out a few cheat reps.
- Rope Hammer Curls: 3 sets x 12-15 reps. Once again form is key and allowing the elbow extension will stretch the muscle fibers causing them to tear and breakdown, which will also make your body repair it in such a way that says, “you better grow yourself some muscles.” With that being said, let the stretch occur, it will hurt and you probably won’t like it, but the benefit is well worth the pain.