Biceps and forearms workout

Posted by Jay

Biceps Workout

1. Standing Barbell Curl 3 x 6-10(I use the ez bar)
2. Alternate Dumb Bell Curl 3 x 6-10

Forearm Workout

1. Wrist Curl 3 x 6-12
2. Reverse Curl 3 x 6-12

This doesn't seem like much, but after your back workout, you will not need or want to do any more!

When performing the barbell curl, stand with your legs a comfortable distance apart, grasp the bar with a comfortable grip, (I use the ez bar, so I alternate wide/narrow between workouts) and rest the bar against your legs. Keeping your elbows by your side, curl the weight up to your chest. Do not rest at the top of the movement. Slowly lower the bar back to the start position. Do not arch your back to "get under" the weight. This is an invitation to injury. You could stand with your back against a wall to help you with this form problem. Do not let your elbows fly out like you're doing lateral raises. You are not impressing anyone doing your curls like that. It's better to wait until you can really curl that weight.

Do not neglect the forearm work. One reason is that without forearm strength, you will not be able to perform many heavy lifts at all. Another is so that you don't have skinny forearms and huge bis (fat chance). Do not ever use straps when performing biceps work. This defeats the purpose altogether. Keep those for your heaviest back work!

If you perform this workout, in conjunction with your back workout, and IF you adhere to the principles, you will see results. No gimmicks, just huge bis!

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