Men and Women Bicep Workouts

Men and Women Bicep Workouts
Bicep workouts seem pretty easy and simple and to be honest there's nothing complicated about working them. But a few minor adjustments can make a difference in your bicep workouts. Here are a few tips that can help you get the most out of your workouts for both men and women.
There are three ways to train any muscle

• The right way,
• The wrong way,
• And the most effective way.

The Anatomy of the Biceps
It consists of two main muscle heads, the long head and the short head and is responsible of extending the elbow joint.
How the Biceps Work
The first thing you should understand is how the biceps work and what they do for us. The biceps muscles are used everyday helping us perform a multitude of tasks! This muscle helps you eat, drink and simply reach out and touch someone and pull back inward. As you reach your hands to grab something its obvious this muscle pulls inward and when our hands are supinated (this is when your palms are facing up) it helps us lift things upward like drinking a coke or curling a barbell upward. With our biceps we are either pulling inward or upward.
The Biceps are Pulling Muscles
This is why biceps are suggested to be trained with all pulling muscles. When doing barbell rows, chin-ups your biceps assist greatly in pulling the body weight or free weight upward. In fact these exercises can make the biceps stronger due to the amount of weight being used to support the bigger stronger muscles.
Training the Biceps
Whether trying to add size or shape, it's most important to try and isolate the biceps muscle the very best way possible.
The number (1) Basic Biceps Exercise
"The Barbell Curl"
To make sure that you get the most out of the barbell curl, isolation (this is when you position the muscle being targeted to do all or most of the work) this is key, therefore precisely working and stimulating the muscle at the highest level possible.
Lets start with this simple movement
Body Positioning
1. Begin with grabbing the bar with palms up and grip approximately shoulder width apart.
2. Stand looking straight ahead with chin up.
3. With bar in hands, position your arms firm against the sides of your body, elbows pointing down, aligned just above your hip bones.
4. Maintain arms tightly braced to your sides.
5. Bend knees slightly so that you minimize lower back tension.
6. Start with the barbell approximately 1-3 inches away from your thighs.
7. With arms snug and tight to the body start curling the bar upward in a semi circular motion.
Important Tips
· Don't make the mistake of pulling the bar inward toward your body, but continue to curl it upward.
· While curling the bar upward try to target the bar to touch the bottom part of your chin.
Now going back down
Start lowering the bar downward on a 1001, 1002, 1003, count until the bar is approximately 1-3 inches away from the thighs.
Repeat steps for recommended reps.
Workout Plan for Barbell Curl
Frequency: 1-2 days weekly
Type of Sets: Straight.
Train with all pulling muscles and movements:
Sets:
3-5
Reps:
8-15
Rest between sets:
Approx. 20-45 seconds
There you have it. How to do a barbell curl.
EP

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