How to Improve Bicep Strength

The biceps muscles are an extremely important muscle. You use them every single day, purposely or not. This article will give you pointers for improving your biceps strength. Improving the size and strength or your biceps not only makes you look better, but can improve sports performance, as well as making every day tasks that much easier without strain or injury.

Difficulty: Moderate

Instructions

1. Use proper form. No matter what exercises you choose, always use good form, do not swing your back or use too much weight. Always use a weight that will allow a controlled full range of motion

2. Warm up. A few minutes of cardio never hurts, it gets you loose and warms up the muscles. A warm up set of each exercise with low weight is also recommended before adding weight for the main sets.

3. 
   Barbell curl ending position

   Stick to the basics. The barbell curl is the most recognizable biceps exercise, for good reason. It works! Hold the barbell with palms facing away from you and pull or curl the weight up. Do 3 to 4 sets of 10 reps.

4. 
   Alternate dumbbell curls

   Alternate dumbbell curls. Hold a dumbbell in each hand at your sides, curl one dumbbell up and lower it back down. Then repeat with the other arm. Do 3 sets of 10 reps (each arm).

5. 
   Preacher curls

   Do preacher curls. This is the same type of curling motion, but you will be seated on a piece of equipment that really isolates the arms. Keep in mind that you will not be able to use as much weight, so start off with a lower weight than you would for regular barbell curls. Do 4 sets of 10 repetitions.

6. Vary your workouts. There are dozens of exercises for the biceps, but these three are an excellent place to start and will yield results quickly. Remember to change the order of your routines and add weight as soon as you aren't being challenged.

Tips & Warnings

• Always use proper form.
• Change the order of your exercises often.
• Add weight when you feel you are not being challenged.
• Do not swing your back during any curling exercises! You can really injure yourself this way!

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