Bicep Exercises
 

Hey, i have just started lifting again at school... its been a big adjustment as our gym at school is very limited. without the variety of selectorized machines i have 1 bicep spesific exercise. Can anyone suggest one, perferebly one that you view as quick, as my time is limited being a college student.

All you reall need for your biceps are a let tower and some free weights. Do lat pulldowns - overhand and underhand -, curls with seperate handweights (revolving your wrists as you come up), and curls with the bar. Do these with a good circut training progam and you'll see strength diferences in 3-4 weeks, and probably visable differences in 6-8 weeks. Don't expect quick results by any means. Good luck, and don't forget to train your triceps as much as your biceps.

21s
thats 7 lifting up the free weight to parallel with the floor (90 degrees)
7 starting all the way at the top and going down halfway (90degrees)
and 7 full curls. and if you twist your forarm like will said when you finish, your forarm and bicep will just be pulsing.
you can do these with dumbells or bars, i prefer bells personally
takes about 1 minute for arm and awesome

heavy back work like rows and chins will help your bi's. i would skip the machines and just do straight curls with an ez curl bar or a straight one. seated dumbell raises are also excellent.

Don't use an EZ curl bar if you can help it, just stick with a straight bar. And when doing dumbbell curls start them off with your palm already turned up instead of starting them directed towards your sides. This will help you get the most out of working your biceps.

theres this fun bicep workout game i play every monday with the guys in the weight room. You start off with at least 4 people but can go with as many as you want, one person goes and does as many reps as he can. Everyone else must match that amount or they are out. everytime a new round starts someone else gets to go first to set the amount everyone else has to get. This works sooooooo well if the people you are working out with are generally the same strength as you! It makes you want to push for the last few reps so bad!! i love it and so do my biceps lol

Sounds fun. If you are alone, try using a weight that you normally can do 10-15 reps with and do as many as you can without straining. Put the weights down and use a lighter weight. Do as many reps as possible and drop to the next lowest weight, etc.. Continue until you are using a very light weight until exhaustion. This is a good workout for burning out at the end of a bicep workout. I like to do curls while seated. Take a dumbell in one arm and lean forward at the end of a bench. put your elbow on the inside of the leg on the same side. This is good for biceps.

Willravel is right, don't neglect the triceps. The triceps are a bigger muscle group than the biceps, so if you want big arms...

If it is curls you want, then curls you shal have. Hammer curls with dumbells will hit the upper bicep very well. Superset those with bicep curls and you got a great bicep bulding excersize. Also, cable curls are great.

The Bicep is devised of two muscles (in body builders you can see the huge definition because there is a split in the bicep at the inner elbow). What the curl affects is dependant on the angle. If you want to work more of the inner bicep, stick with super supination at the wrist as you approach the top. The outer bi's, which generete the peak, can be produced by less supination of the wrist.

Seated preacher curls work nice and seated dumbell curls with full supination feels good also. Good form and keep your back straight!

I'll second the suggestion of 21's....I have had the most success with having them in my bicep routine(paired with other exercises, of course.)