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I thought I'd give your abs a rest this week and try making your biceps sore instead. If done correctly, the following exercises will get you those bulging biceps that you'll be dying to measure (and show off) in no time.
Number 10
21s
Get yourself a barbell with weight on it and hold it with your palms facing up, shoulder-width apart. Curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don't rest between segments.
Number 9
Hangover barbell curls
Kneel on an inclined bench, with your chest leaning against the back rest and your arms hanging over the other side. Hold a barbell a little less than shoulder-width apart, making sure that your arms form a 90° angle with your chest at all times, and curl the bar 8 to 12 times.
Number 8
Reverse grip curls with bar or cable
Hold a barbell or the straight attachment on a cable machine, with your palms facing down and your hands a little less than shoulder-width apart, and curl. Do 8 to 12 reps.
Number 7
Inclined dumbbell curls
Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where you start with your palms facing your body, and about halfway through the movement, you turn them facing up). Do 8 to 12 reps.
Number 6
Supinating dumbbell curls on ball
Sit on an exercise ball, holding dumbbells in each hand and with your arms by your sides, palms facing inward. Curl both arms at the same time, turning your palms up about halfway through the movement, so that you complete the curl with your palms facing upward.
Tone your arms like they do in the military...
Number 5
Pull-ups
This military training standard is great for biceps, as well as shoulders and overall upper-body strength. Ideally, the bar should be at least a foot higher than you are with your arms extended above your head. Hold on to it, with your palms facing you, and pull yourself up as high as you can; aim for bringing your chin higher than the bar. Remember to lower your body in a controlled manner as well. Do as many as you can, aiming for 15 reps.
Number 4
Preacher curls
Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl.
Number 3
Dumbbell or barbell curls
The standards never go out of style. Grab a barbell loaded with weight or two dumbbells, with your palms facing outward, and curl. If you want an extra challenge, lower the barbell or dumbbells very slowly (i.e. take a full four seconds to do so) and feel the burn.
Number 2
Cable bicep curls with rope attachment
Secure the rope attachment to the lowest hook on a cable machine, and grip it with your palms facing inward, right under the rubber ends. Contract your biceps, slowly turning your palms upward so that they're facing you by the end of the movement. Do 8 to 12 reps.
Number 1
Bicep curl machines of various kinds
Although I'm not a big fan of machines as they tend to do some of the work for you, they're great on days when you're tired or sore, or just plain don't feel like killing yourself.
bulging biceps
There you have it: 10 exercises to give your arms that pump you've been after. And you can also check out the article on tricep moves to balance them out. Just don't be a geek and start flexing your arms in the mirror every five minutes.
Number 10
21s
Get yourself a barbell with weight on it and hold it with your palms facing up, shoulder-width apart. Curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don't rest between segments.
Number 9
Hangover barbell curls
Kneel on an inclined bench, with your chest leaning against the back rest and your arms hanging over the other side. Hold a barbell a little less than shoulder-width apart, making sure that your arms form a 90° angle with your chest at all times, and curl the bar 8 to 12 times.
Number 8
Reverse grip curls with bar or cable
Hold a barbell or the straight attachment on a cable machine, with your palms facing down and your hands a little less than shoulder-width apart, and curl. Do 8 to 12 reps.
Number 7
Inclined dumbbell curls
Sit on an inclined bench with dumbbells in each hand and hands down by your sides. You can do hammer curls (where you keep your palms facing your body at all times); regular curls (with palms facing up); or supinating curls (where you start with your palms facing your body, and about halfway through the movement, you turn them facing up). Do 8 to 12 reps.
Number 6
Supinating dumbbell curls on ball
Sit on an exercise ball, holding dumbbells in each hand and with your arms by your sides, palms facing inward. Curl both arms at the same time, turning your palms up about halfway through the movement, so that you complete the curl with your palms facing upward.
Tone your arms like they do in the military...
Number 5
Pull-ups
This military training standard is great for biceps, as well as shoulders and overall upper-body strength. Ideally, the bar should be at least a foot higher than you are with your arms extended above your head. Hold on to it, with your palms facing you, and pull yourself up as high as you can; aim for bringing your chin higher than the bar. Remember to lower your body in a controlled manner as well. Do as many as you can, aiming for 15 reps.
Number 4
Preacher curls
Sit on a preacher bench and rest the back of your arms on the pad. The seat should be adjusted so that your armpits are in line with the top of the pad. Grasp the curl bar with your hands shoulder-width apart and your palms facing outward, and curl.
Number 3
Dumbbell or barbell curls
The standards never go out of style. Grab a barbell loaded with weight or two dumbbells, with your palms facing outward, and curl. If you want an extra challenge, lower the barbell or dumbbells very slowly (i.e. take a full four seconds to do so) and feel the burn.
Number 2
Cable bicep curls with rope attachment
Secure the rope attachment to the lowest hook on a cable machine, and grip it with your palms facing inward, right under the rubber ends. Contract your biceps, slowly turning your palms upward so that they're facing you by the end of the movement. Do 8 to 12 reps.
Number 1
Bicep curl machines of various kinds
Although I'm not a big fan of machines as they tend to do some of the work for you, they're great on days when you're tired or sore, or just plain don't feel like killing yourself.
bulging biceps
There you have it: 10 exercises to give your arms that pump you've been after. And you can also check out the article on tricep moves to balance them out. Just don't be a geek and start flexing your arms in the mirror every five minutes.
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