Weight Training Routines to Grow Your Biceps

Probably the most common weight training routines exercise for your biceps is the standing barbell curl. You can use either a straight bar or EZ-curl bar there is not much difference. Using an EZ-curl bar helps take the strain off your wrists and maintain proper alignment. You want to stand with your feet shoulder width apart and lock your elbows into your sides. To maintain correct form you should make sure your wrists, elbows and shoulders all line up.

The best way to get the most out of this bodybuilding routine is using a full range of motion by beginning with the bar fully extended. Now bring it slowly up towards your shoulders so the bar is just under your chin, ensure your elbows remain locked. Don’t try to be a hero by lifting a super heavy weight, this will lead to poor form and using your body weight to complete the curl. This defeats the purpose as you want to isolate the bicep and can result in injuries.

Another great variation of this is the standing alternating dumbbell curl. Using weight lifting exercises with dumbbells target more muscle groups like your stabilizer muscles and greatly improves co-ordination. It also allows you to lift heavier weights and while good bicep size can be achieved from barbell curls to really get that shape and definition dumbbell curls are perfect.

A simple weight training routines twist on the dumbbell curl is the hammer curl, simply turn your palms inwards so they are facing each other then proceed to do your curls as normal. Remember to keep your arms straight, lock in your elbows and don’t use your body weight. This is great for targeting your forearm, lower bicep and elbow ligaments and keeps your elbows in a neutral position so they don’t weaken.

The Preacher bench curls with the EZ-bar is one of the best muscle building routines to grow your guns. This really helps to isolate your biceps so you can’t cheat by using your body weight. You will get a great pump, muscle fatigue and by using an extended motion will also kill your forearms and lower biceps. Place your chest against the bench with your arms hanging down over the cushion. Grab the bar with an underhand grip and curl the bar up slowly while contracting your biceps.

Use these weight training routines to really grow your biceps. They will not only target your biceps but your entire arm helping to add overall shape and definition. Remember to utilize barbell and dumbbell exercises to target more muscle groups, help with co-ordination and really build those guns!

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