These are 5 of the fundamental steps to building awesome guns! These are intended for the beginner, and by beginner I mean you have been training your biceps for 6months or less. The following 5 exercises may seem simple, but that in no way implies that they are easy. If you are really serious about building your arms to their full potential then you will first need to master the following 5.
1. Preacher Curls
The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders. Unlike standing barbell curls which usually involve biceps-cheating torso swing, preacher curls keep your arms at an angle that forces your biceps to provide the leverage needed to lift the weight. The EZ curl bar offers both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position and therefore increase involvement of the brachioradialis in the curling motion. If you have no experience with preacher curls, you should probably begin with the narrow-grip position. As you become more experienced with this exercise you should move to the wider grip as it forces supination or a “palms up” positioning of your hands. Since the biceps function primarily as a hand-supinator, the more you supinate your hands the more resistance you will place on your biceps. If you’ve got the potential to build biceps peaks, EZ bar preacher curls will certainly tap that potential.
As an alternative to the EZ bar preacher curl, standing EZ bar curls with back support are a great biceps builder. When performed while standing with your back leaning slightly against a wall, standing EZ bar curls force your biceps to lift the weight without the wasteful torso swing that will cheat your biceps of the benefits of this exercise. As mentioned previously, the EZ curl bar has narrow and wide hand-grip positions. If you have no experience with EZ bar curls, you should probably begin with the narrow-grip position. With increased experience in this exercise you should use the wide-grip position to supinate your hands and increase the workload on your biceps.
The dumbbell preacher curl is another one of my favorite biceps builders. This exercise really allows you to make the mind-body connection so essential to biceps-building success. While many competitive bodybuilders use this exercise exclusively as a “shaper” during pre-contest training, the dumbbell preacher curl also works as a tremendous mass builder when used in a pyramid cycle. In fact, this exercise is the best high intensity bodybuilding movement for simultaneously adding size and shape to your biceps.
As the name suggests, this exercise places concentrated resistance on the biceps when performed properly. Besides building your biceps, this exercise also stresses and develops the brachialis. The brachialis is a true forearm flexor. It originates on the lower anterior surface of the humerus, ends on the anterior surface of the coronoid process of the ulna (the large bone on the inside of the forearm) and is visible on the outside of the upper arm between the biceps and the lateral head of the triceps. Development of the brachialis and biceps gives the front of your upper arms that thick, dense look that says “mess with me at your own risk!!”
This exercise is one of the best biceps builders ever as long as you sit on a bench that has a back rest to prevent torso movement. Too many people do this exercise either standing or sitting on a bench without back support.In order to make sure that your biceps get the most work from this movement you must stabilize your torso so as to prevent any jerking motion. Also, remember to supinate your hands throughout each repetition to stimulate maximum growth for your biceps.