Biceps Routines To Pump You Up

I get more requests for tips on how to build a great “set of guns” then anything else. I am including a series of fantastic Bicep routines to “pump you up”. In no time at all, you will have shirt splitting Biceps.

Man, you’re gonna love these!

Overhead Lat Machine Curls

Done while seated at a lat machine with the bar directly overhead. Grasp the bar with the hands 8 inches apart the palms facing to the rear and the thumbs on the same side of the bar as the fingers. While keeping the arms straight overhead curl the bar down behind the neck all the time keeping the elbows pointing up.

Standing Medium Grip BB Cheat Curl

Hold a barbell with both hands using a palms up grip 18 inches apart. Curl the bar up to the height of your shoulders using your biceps and rocking back slightly to bring your lower back into play. This will enable you to handle heavier poundage.

Standing Ez Bar Cheat Curl

Using a palms up grip on the medium hand spacing curves. Stand erect with your feet 16 inches apart. With the easy bar at arm’s length against your upper thighs, inhale and curl the bar up to the height of your shoulders using your biceps and rocking back slightly to bring your lower back into play.

Scott Bench Low Pulley Curl

Grasp the short bar, palms up grip, while facing the pulley step backwards and sit on the Scott bench with your arms over the end of the bench on the slanted pad. Try to keep your upper arms drawn inward and curl the weight until your forearms and biceps touch and the bar almost touches your chin.

Reverse Grip Curl On Biceps Machine

Grasp the first curves of the curling bar with a palms down grip. If the machine has a straight bar, use a palms down grip about 6 to 8 inches apart. Place your upper arms against the pad provided and keep your upper arms from moving outward as you curl the bar upward until your forearms and biceps touch.

Standing Close Grip Ez Bar Curl

Hold an easy curl bar with both hands using a palms up grip on the first curves of the bar. Curl the bar up to the height of your shoulders. As you are lowering the easy bar to starting position, do so in a controlled manner causing the biceps to resist the weight as much as possible.

Standing Ez Bar Wall Curls

Use a palms up grip on the medium hand spacing curves. Stand with your back resting against a wall and your legs slightly out in front of you with your knees locked out. Curl the bar up to the height of your shoulders keeping your back against the wall.

Vertical Scott Bench Ez Bar Curls

Hold an easy curl bar with both hands using a palms up grip on the first curves of the bar. Rest your chest against the slanted side of the bench and the arms on the vertical side,

Vertical Scott Bench Bb Curl

Grasp a barbell with palm up, thumbs on the same side as the fingers, hands about 12 inches apart. Rest your chest on the slanted side of the Scott Bench and the arms on the vertical side. Curl the bar upward in a semicircular motion. Do not cheat.

Scott Bench Wide Grip Bb Curl

Grasp a barbell with both hands using a palms up grip 30 inches apart. This exercise is done strict so get your armpits down close to the pad. Try to keep your upper arms from moving outward as you curl the bar. Go completely all the way down on each rep.

Well, there you have it! Try these great work out tips and soon you to will be carrying around a great set of “loaded guns”.

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