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Big Strong Biceps - Build Triceps - Powerful Arm Exercises

ImageIn every gym that you go to, you will see people pumping their biceps. Biceps along with the pecks and abs are sometimes called vanity Muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his Biceps.

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with Triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your Biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on Triceps Exercises in another article. For now, let's talk about Biceps.

Here are some exercises that will blast your Biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6 - 10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form.

Standing Barbell Curl/EZY Bar

You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your Biceps.

Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.

Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down.

At all times, do not curl or bend your wrist which must always be in a straight neutral position.