Imperial Cleaning

Alternating Dumbbell Curls – Biceps Exercise Guide

This is one way you can alter the plane of motion in order to lift a bit more weight. Choosing the right combination of exercises is crucial for achieving peak performance and facilitating overall muscular development.

Notifications

Video of the Day

Three, four and five board presses are awesome to build muscle fast and get bigger arms by building huge triceps and should be added to your muscle building routine. Looking for a bigger bench? How about a stronger lockout? Another reason to add board presses to your routine is because it will add strength to your bench press!! Board Presses have been a staple exercise in the power lifting game for many years yielding results ranging from personal to world records.

Stick to these muscle building tips and you will get bigger arms and build muscle fast in your arms. Just keep pushing up the weight and reps and before you know it you will have some of the biggest triceps around!! So to get bigger arms lets now move on to the biceps muscle and discuss the exercises which are best to get your arms bigger. The biceps muscle anatomically known as the biceps brachii are comprised of two heads the short head or outer biceps and the long head or inner biceps.

The biceps comprise one third of the upper portion of the upper arm and are used in all pulling movements. The best exercises to target and build bigger biceps and bigger arms is Pull-ups. If you are not strong enough to do pull ups you can do lat pull downs. The head that is responsible for the peak in the bicep when flexed is the brachialis head.

You can hit all heads of the bicep by varying your grip while doing pull ups and or lat pull downs. Doing pull ups with a under hand close grip hits the long head of the bicep while doing a pull up with the grip variation between an overhand and under hand grip will hit the short head of the bicep which again is responsible for the peak in your biceps when flexed. To get bigger arms a trick I use to hit the biceps hard is to do underhand pull ups or lat pull downs with an underhand grip and as soon as I complete a set do Hammer curls.

Hammer curls really hits the brachialis head which again is responsible for the peak in your biceps. Again the best way to build muscle and get bigger arms is by doing compound exercises because your body and muscles work best and harder when used together.

The reason why compound exercises are best is because there is more nerve activity involved while performing the exercises the more nerve activity equals more muscle fibers being used in performing the exercise the more muscle fibers used the more growth you will get!!! To prove this point just think what happens to the muscles when ever there is some type of nerve injury.

For example anyone with a sciatica condition knows this all to well. As soon as you have this condition what ever leg is affected muscle atrophy is almost instantaneous!!! When there is no nerve signals to the muscle the muscle starts to lose strength and size almost immediately. This is why compound exercises are best to get bigger arms and get bigger muscles.

Pull ups puts a huge demand on your biceps and they work several muscles at the same time and force you to pull your own weight. Below are the exercises I recommend to get bigger arms followed by a recommended workout routine!!!

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement.

Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions. If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates. Lie back on a flat bench. Using a close grip around shoulder width , lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.

When you are done, place the bar back in the rack. If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Your body must be kept stable throughout the set while avoiding any type of swinging or leaning back as you raise the weight up. Careful attention must also be given to maintain a proper breathing pattern throughout the set. You should exhale while you curl the weight up and then inhale as you lower the dumbbell down. The exercise must always begin with a warm-up set using light weights for repetitions. Warming up helps to get blood into the muscle which will help your body get ready for heavier resistance and also avoid any issues that would otherwise induce injury to the muscles if they are exposed to heavy training without warming up.

Following the warm-up set, you will do working sets of alternating dumbbell curls with repetitions per set for the best results. Use appropriate weight in the first set to complete the full 12 repetitions ensuring the last few repetitions are very demanding. For each of the following sets, a proportionate increase in the weights can be implemented making the last few repetitions of the set difficult to complete.

In order to track your progress periodically, the weights can be increased to higher levels once you can comfortably complete three sets of 12 full repetitions.

You must give adequate rest to the muscle after each set ranging between seconds to enable the muscle to recover properly. Since biceps are a smaller muscle group they must not be overworked with too many sets in order to avoid overtraining which could result in halting the growth of the muscle.

Hit the biceps with a maximum of total sets and then let your muscles rest and grow. You should only train your biceps once per week for the best results. Other Exercises To Use: Alternating dumbbell curls can be combined with incline dumbbell curls, preacher curls and hammer dumbbell curls to create an effective workout routine for your biceps.

When doing this many exercises in a workout, shoot for only sets per exercise. Choosing the right combination of exercises is crucial for achieving peak performance and facilitating overall muscular development. Your email address will never be sold or shared with anyone. You can unsubscribe at anytime.

ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. We wish you great success in reaching your health and fitness goals! Leave this field empty. Featured April 2, 0. Featured May 11, 0. Featured June 1, 1. Featured July 26, 0.

FREE Fitness Newsletter! Join Over 175,000 Members!