Biceps

Biceps are my second favorite muscle to work out under chest. The bicep is probably the hardest muscle to get results because it is a very small muscle. Curling is really the only exercise that is practiced for biceps but over the years more and more variations of curling are discovered. Some curling exercises are preacher curls, hammer curls, concentration curls, reverse curls, buddy curls, deadly 7’s, and cable flexes. It is always best to change up the exercises every couple of weeks but my favorite exercises are preacher curls, concentration curls, deadly 7’s, and buddy curls. Buddy and deadly 7’s are always done last because they require the most energy and it is hard to even lift up your arms at all after these exercises. For buddy curls you obviously need a partner and you curl the bar for ten repetitions, then immediately pass the bar to your partner, he does ten repetitions, he passes the bar back to you, you do nine repetitions, and you keep passing the bar back and forth until you get down to the last repetition. This exercise is tough but if you and your partner motivate each other you will get through it. Deadly 7’s is a complicated exercise where you partially curl the bar from the down position to the halfway up seven times, then your partially curl the bar from halfway position to all the way up seven times, and then you finish by curling seven full repetitions. Deadly 7’s may not sound that bad but they are really tough because there is no rest allowed. I usually work out biceps on Thursdays but during powerlifting season I really don’t work them out at all.