Biceps Exercise That Will Produce Amazing Results

For those guys who don’t work out, they’re simply known as “Popeye muscles,” the bulging beauties that the tattooed old sailor would revive after downing a can of toning spinach.

Just as the cartoon hero would go in to tear Brutus apart for a new one, you should be trying to tear out some new biceps. But you know and I know, it will take a lot more than that green stuff to carve them into rounded oranges.

While many cable exercises are great for toning your bicep muscles, try arming yourself with these bicep-numbing exercises aimed at building strength and growth in those “Popeye muscles.”

CONCENTRIC CURLS: Sitting on a bench, grab a dumbbell with one arm. Keeping your back straight but leaning slightly forward, lock your elbow on your inner thigh. With your free hand, hold onto your knee for balance. Slowly begin to curl the weight up toward your chest. Be sure to stabilize the rest of your body so only your upper arm is moving. Slightly rotate the hand holding the weight as you squeeze during the contraction. Hold on until you count two. Slowly bring the weight back to the floor until your arm is straight and repeat the movement. After 10-12 repetitions, switch to the opposite hand and repeat the exercise. Try three sets on each arm. For a fatal burn, take no rest period between arm rotations.

ALTERNATE CURL WITH DUMBBELLS Standing up straight, take a dumbbell in each hand, holding them at your sides. He slowly lifts the weight up with one arm, making sure he stays perpendicular to the ground with his elbows tucked in at his sides. Rotate your arms inward through the range of motion, bending the weight toward your shoulder. Squeeze at the point of contraction and slowly begin the negative. As his hand lowers toward the ground, simultaneously begin the curl with the opposite arm, lifting it toward your torso. As your arm reaches the starting point on one side, the opposite arm should contract at the top. Try 3 sets of 15 for a big pump.

BAR CURLS Grab the bar with your hands at shoulder height. With her arms straight toward the ground and her elbows locked an inch from her sides, she begins to curl the weight toward her chest. Do not move your elbows or your back. Bring the weight to the point of contraction, directly in front of your chest, squeezing your biceps. Begin the negative part of the exercise, allowing the weight to slowly pull your hands down to the floor and the elbow extended position. Repeat the movement for 10 repetitions. Try 3 sets of this exercise.

Too often, weightlifters tend to overtrain the biceps. Remember, the biceps are not like the legs or the chest. They are a small muscle group, so six sets of biceps is enough. Too many sets of heavy barbell curls will make your arms feel stretched out and overdone.