This website focused mainly on one muscle group – biceps. From my experience people like this muscle group, because everyone wants to have a pair of huge guns. The truth is you’ll never build big biceps just by doing endless amounts of curls. No, you need more than that. You need biceps workout program, you need to have a system. I used to lift weights all day long too, and had no results unfortunately…
Below you can find best curls and biceps builders:
Barbell Curl – This has long been considered the premier bicep exercise. Grab a bar with an overhand, shoulder width grip. With your chest out and shoulders back, extend your arms fully. Curl the weight up forearms touch your biceps. Do not allow your elbows to drift forward and turn this into a front delt exercise. Instead, keep your elbows pinned to your side throughout the movement. Do not be afraid to use extremely heavy weights on this exercise.
Dumbbell Curl – This is performed in the exact same manner as the barbell curl and allows for greater supination and a more intense contraction at the top of the movement. Remember to flex your biceps hard on the way up and flex your triceps on the way down.
Hammer Curl – This is a dumbbell curl with your palms facing in instead of up. This puts more stress on the brachialis muscle which can contribute greatly to adding inches to your upper arms.
Incline Curl – Lie down on an incline bench set between 45 and 60 degrees with your arms hanging straight down and your palms up. Curl the dumbbells up until your forearms touch your biceps without allowing your elbows to drift forward. The incline position puts a greater stretch on the biceps which is awesome for skin splitting growth.
Incline Hammer Curl – This a hammer curl performed on an incline bench.
EZ Curl - Grab and EZ bar with a shoulder width grip and while keeping your chest up and shoulders back, curl the weight up as far as you can without letting your elbows come forward. This bar is easier on your wrists.
Cross Body Hammer Curl – Stand up straight with a dumbbell in each hand and a hammer grip. Curl the dumbbell up and across your body. Lower and repeat with the other arm. This is also a great forearm builder.
