Want Big Biceps?

We’ve all seen the big guys in the gym struggling to curl a huge dumbbell weight, but is this going to give them the biceps they desire? . . . Probably not!

If you want to build muscle mass then you have to lift heavy weights, this much is true. However, to get the results you want without injury, you must perform the exercise with good technique.

To perfect your bicep curl, start with curling the weight on a barbell then progress to the dumbbells. When picking up or putting down a barbell, always keep your back straight to avoid injury.

To start the curl, your body should be in the upright position with your elbows tucked in to your sides. With an underhand grip and your hands just outside your thighs, slowly raise the barbell up towards your chest. As you reach the top of your range of motion give your biceps a squeeze to maximise the muscle contraction. On the downward phase of the curl, lower the barbell slowly as the muscle lengthens and builds.  Don’t let the barbell fall down! If your body starts to rock or your range of motion is limited to lift the bar, then pick a lighter weight or decrease the amount of repetitions. Remember, when your form has gone, the set is gone.

Your biceps will always tone and develop from any chosen exercise, but if you want the ‘big guns’, pick the right weight with good form!

‘Kiss the guns’!