It won’t take a hard look to notice that the biceps are made out of two part. A long head and a short head. In any decent bicep exercise both are activated. The biceps job is elbow flexion not to mention forearm supination (supination meaning your ability to twist your bicep in and out. The shoulder muscle is also involved in any bicep exercise you might perform

There are certain key tips that experts insist upon that are made to help you get big arms. Applying these key tips to any bicep exercise will increase it effectiveness and lead to nothing but big arms.An example of these key tips:

Performing heavy reps. performing your bicep exercise using heavy weights is a tried and true way of growing big guns. Bodybuilding is all about weights. Curling and lifting light dumbbells doesn’t equal big arms. Lifting and curling big weights equals big arms.

Another principle is the working with intensity. Performing a bicep exercise with intensity is another way to force growth into your biceps. The more intense the bicep exercise the more bicep fibers are stimulated and the more fibers stimulated the bigger the your bicep will grow

Rest. That is the finally peace of the puzzle. Performing an intense bicep exercise or training extremely hard meaning absolutely nothing if you do not rest .so resting is the finally peace of the puzzle that you need to maintain.

Here is an example of a solid bicep routine

1. Barbell Curls with cheats. This move is great for bicep length and thickness. Make sure to have full range of motion as well as only cheating when you can no longer keep form

2. Incline Curls. This bicep exercise is a nice addition to your workout because it helps give you that overall bicep look by giving you that “connected” bicep to forearm look.

3. Preacher curls- this is a perfect movement for isolating the bicep and lifting heavy at the same time. Use this bicep exercise to its fullest

4. Concentration curls. In every routine you always need a definition based bicep exercise. By that I mean a move that helps squeeze definition into your bicep. and this is the purpose of this bicep exercise

It’s ideal to train your biceps twice a week. This of course being after ample rest in between workouts. Don’t train biceps on consecutive days, you will only injure yourself. The routine above is just sample but try and follow the same template. Using core moves and finishers.

Keep in mind that to grow big you need to push your bicep exercise to failure. Train as hard as you can and follow the principles giving above. Trying lifting heavy and keep your intensity up this is the proper way to utilize a bicep exercise. And in no time you will be staring at you’re stretched out sleeve

  1. Rejane says:

    thank you bro amazing wkourot, i just did it today and i was deeeaaad ! please make more videos of wkourots, it would help if you make videos of more intense wkourots like these for shoulders, chest, etc.these no break non stop wkourots are great ! keep it up 7abibi