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Pipes. Guns. Bazookas.
Take your pick. Grab your weapon of choice.
This common weight room jargon refers to the muscle that separates
your elbows from your shoulders, those bulging beauties known as
your biceps.
Although biceps are considered a small muscle group, smaller than
say the chest, legs, or back, their importance within a hard-core
bodybuilder's physique is undeniable. The double-bi pose is among
a bodybuilder's favorite.
Of course, before you go carving them into oblivion, it is most
imperative to amass the mass on your arms. You cannot shape what
you don't have.
Here are a couple of biceps-blasting exercises designed to load up
those guns for the big showdown:
Alternating Dumbbell Curls: You can do these either standing upright
or sitting on a bench. Take a pair of dumbbells of considerable weight
and hold them at your sides so that your palms are facing your legs
and your thumbs are facing outward. Slowly curl one arm toward your
torso, turning your arm in so that your palm is facing upward. Squeeze
your biceps during the contraction. As you slowly lower the weight
toward the floor, your other arm should begin curling the weight
toward your torso, repeating the motion. Do 3 sets of 10 reps on
each arm.
Straight-Bar Curls: Take a straight barbell and load it up with
considerable weight, holding it in your hands with your palms facing
upward. Have your hands at shoulder width as you lock your elbows
into your sides. Slowly curl the bar toward your torso, squeezing
the biceps during the range of motion. Hold at the contraction for
a beat, then slowly lower the weight toward the starting position,
as you concentrate solely on the negative movement. Visualize your
biceps tearing up with each repetition. Repeat the process, cranking
out 3 sets of 10 reps.
Of course, your gains will be minimal without the use of effective
form. Do not swing your back or move your elbows during the range
of motion.
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