Learn the best 3 exercises for building huge bicep muscles

Everyone wants huge biceps. They look good in a t shirt and have important functional uses. Here are the three most important exercises that you will need to develop and build some impressive arms.

1. Bar Bell Curl
Yep, you guessed it. The bar bell curl is the most important exercise for building large biceps. It allows you to use a lot of weight and is one of the most fundamental lifts that you need to master.

PRE LIFT

- Start with your feet about shoulder width a part and take a grip on a medium heavy bar bell slightly less that shoulder width.
- Stand up and let your arms relax so that the weight hangs by your hips.
- Adjust your grip so the weight is balanced.

LIFT

- Tense your biceps and using that tension lift the weight up without moving your elbows from their position.
- When the weight gets to about the height of your nipples tense your biceps again.
- Lower the weight very slowly so that it reaches the start point after a count of four seconds.
- Begin the next repetition without taking any rest at the bottom position.

2. Cable Curl
The cable curl is done with almost the same technique as the bar bell curl. However, the added tension of the cable means that you get a much more comprehensive workout. After a few sessions on the cables you will find your other curling motions will be able to handle more weight. You will also see better performances with the chin up and other related biceps exercises.

PRE LIFT

- Set a good amount of weight on the lowest cable setting.
- Attach the two handed bar attachment.

LIFT

- Grab the bar with a even grip and hoist it up to the top position (this is the cable curl starting positon).
- Once at the top lower the weight with a slow motion keeping the tension in your biceps.
- Again, keeping your elbows locked in place lift the weight whilst breathing out.

NOTE
The decline part of this exercise seems to be the main muscle builder. If you do it slower and the lifting motion with a bit more speed you will see an excellent amount of strength being built.

3. Concentration Curl
The good old concentration curl! It is the most basic biceps exercise on the planet and yet it can have some amazing muscle building results. If you cannot do this exercise properly then you have little hope of building big biceps as all your other techniques will probably be incorrect.

PRE LIFT

- Sit on a bench that is slightly higher than knee height.
- Spread your legs quite widely and place a weight in between your feet.
- Grasp the weight with your right hand and place your left hand on your left knee.
- Fix your right outer arm to your leg and do not allow it to move.
- Bend over the weight so that you are facing the floor and not leaning towards the wall.

LIFT

- Tense your bicep muscles and breathe in.
- Breathe out and curl the weight up so that it rises in a straight motion, naturally following the movement of the elbow joint.
- Pause and tense once the weight gets to its highest spot near the shoulder and the lower it down slowly.

NOTE
The lifting arm should not move away or pivot during the lifting motion. The torso should also not lean away to help hoist the weight up. Instead stay firm and still and let only your lower arm do the work.

Conclusion
If you can master these three exercises and perform them in a heavy biceps session I assure you that you will start to see new size in your arms. Once you are a little bit more expert you can start to alter the grips, speeds and number of reps in your exercises in order to keep your biceps growing.

However, of all the things you need to remember technique is most important. Get it right!

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