Biceps Training Tips

The biceps muscles are a small muscle group when compared to the legs and back for instance. They can't take as much direct work as those muscle groups. Also, consider the work your arms already get when doing any pulling motion back exercise.

Most back exercises involve the biceps and work them quite hard. This is the reason for much frustration in bicep development. If you are pushing the limits on back work while also doing multiple biceps exercises your arms will suffer and not thrive. You'll be doing twice the amount work for the smaller biceps than the larger back muscles. They just won't be able to keep up.

You must take these factors into account when planning a bicep workout. You want them to grow, not to lag behind form overwork. On some days you may need to skip any direct bicep exercises and just let your back work stimulate them.

So what are they best exercises to make your biceps grow??
below, the key exercise for just that.
Standing Barbell Curls (straight bar)
Dumbbell Curls (palms up and rotating out)
Machine Curls (Palms up)
Preacher and Spider Bench Curls (Palms up)
Concentration Curls (Palms up and rotating out)