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Here are some things that should be remembered before getting to details:
- Some guys don’t have well grown bicep muscles. On the outside of the arm but have very well detailed bicep muscles on the inside of the arm. Have you?
- One reason for such a situation is that these biceps have been trained with a restricted range of exercises which didn’t let the bicep muscles grow.
- Other terms used are bicep width and peak. Here are some biceps work out below:
- Barbell curls
Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.
- Concentration curls
Sit on the end of a flat bench with your legs apart and lean forward slightly. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang. Slowly curl the weight up while keeping your elbow locked in place against your thigh. As you are curling, twist your wrist to the outside. Squeeze the muscle at the top of the movement for a one-count and then slowly return to the start position and repeat.
- Dumbbell bicep curl
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until
they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your
biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your
biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Close-grip standing barbell curl
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Hold barbell with both hands, palms up and about 6 to 8 inches apart. Stand straight up and keep your back locked in a firm position. Curl the bar up as if to touch your hands to your shoulders. Keep your elbows locked at your sides. Slowly return to the starting position and repeat.
Cross body hammer curl
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you
exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Incline dumbbell curl
Lie back on an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn your wrist outward so that your thumb points away from your body. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm.
