For some who start bodybuilding, they focus so hard in developing Bigger Biceps, they can get carried away and forget their triceps and forearms. The point I would like you to keep in mind is to put equal time and effort in developing the rest of your arm as you do your biceps. The results will give you a well developed and proportional arms.

When working the biceps, you have many different types of exercises you can perform. This is a big plus for you since you will never get bored with just one exercise. The second advantage in having different types of exercises to perform is the ability to use Muscle Confusion to Break Your Bodybuilding Plateau.

The Biceps

The technical name for the bicep is called Bicep Brachii. The “bi”cep is given its name because it is a two headed muscle. And for the same reason the “tri”ceps is given its name, because it has three muscles.

The bicep muscle serves two functions…

• To bend the arm up from a straight position
• To twist and rotate the hand

This ability of the bicep to twist and rotate the hand makes using dumbbells the prime choice when working the biceps.

When using dumbbells, try to twist your hand upwards to get a fuller range of motion in your rep and to activate the bicep more. This movement starts with your palm facing toward your thigh when your arm is straight down. When you lift the dumbbell upwards, you should end up with your palm facing the ceiling.

Another variation is called Concentration Curl. This type of movement will help in your high peak biceps. It involves you to curl one arm at a time and really focus all your energy in every rep. These reps should be done slow and controlled.

Henry Chervenka