Bicep Workouts

Bicep workouts come in many shapes and sizes, just like the biceps themselves!

While there are three types of workouts that can help lifters to get stronger biceps, the best workout for your biceps that really focuses on muscle strength is called the preacher curl!

To get the biggest bicep, use free weights on a curling bar. The weight lifter, in this case, wants to bulk up the bicep. Lifters will only want to do three to five repetitions of preacher curls.

Lifters are seated on a preacher bench, and place the back of their arms on the pad. Lifters should grip the curl bar with their hands shoulder-width apart. Raise the bar until forearms are vertical and then lower the curl bar until the arms are straight.

That is one repetition. After completing a set a three to five repetitions, the lifter should wait for two minutes and then begin another set of three to five repetitions. After three sets, the lifter is ready to move on to the next exercise.

After a month of doing this exercise three times a week, lifters will see a significant increase in the size and density of their biceps!
Not every athlete wants to have huge muscles though! Another variation of the preacher curl workout is to increase the repetitions to ten. The lifter in that case will have to decrease the weight being used to lift. Continue the same process, with three sets and a minute rest between them.

Decreasing the weight and adding more repetitions will create definition in the bicep, and will increase in the size of the bicep too. Athletes that are in sports where brute strength isn't a priority can follow this program and not worry about excessive muscle density replacing their speed.

Using even more repetitions for the same preacher curl workout will enable the lifter to focus on muscle conditioning. Lifters should still do three sets, but they should curl less weight many times. Thirty repetitions is not unheard of to work an athlete's muscle conditioning. Only rest for fifteen seconds between sets.

This workout will not build up the size of the bicep at all, but will definitely strengthen the bicep muscles. This is important for women to understand, since they may want to tone the muscle and create definition without the bulk.

Whether the lifter wants a huge bicep, or very little increase in size of the muscle, the preacher curl is the best lift to help get you the look you desire!

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