Build Biceps To Die For

Build Biceps To Die For

Biceps are the top show muscle, so naturally, you want them to be big and powerful. But how do you build biceps to die for? Well, pull ups are good, but doing 1000 of them isn't going to build much muscle. You'll just build endurance, which is just as important, but not your goal. Here's some exercises to throw into your routine to shock your biceps into packing on some real muscle. 

Preacher Curls:
These are highly effective, and really help build your peak up. Choose your desired dumbbell weight. Or you can use a EZ Curl Bar, and plates. Sit at a preacher curl bench. Keep your back straight. Lift the weight upward, exhaling at the same time. Slowly lower the weight, and inhale.

Good place to start:
3 sets of 5RM

Bicep Curls:
These are just good to have in your workout. Choose desired dumbbell weight, or EZ Curl bar. Stand up straight with the weight by your side, or rested in front if you are using an EZ Curl Bar. Lift the weight up and exhale. Slowly lower the weight back down, inhale.

Good place to start:
3 sets of 5RM

Hammer Curls:
These are also great for helping build up those biceps. Choose desired weight. Hold the dumbbells as if you were holding a hammer. Lower the weights down and exhale. Slowly raise them back up, and inhale.

Good place to start:
2 sets of 5RM

Bicep Row:
This is a less known exercise, but none-the-less, very effective. Choose desired dumbbell weight. Slightly kneel. Lean forward a little bit. Hold the dumbbell with an underhand grip (palm facing up toward ceiling). Pull back as if you were doing a row. Breath.

Good place to start:
2 sets of 5RM

There you have it. Build biceps to die for. With this workout, you'll have them in no time.

Dedication is Everything.