Lots of beginner bodybuilders think that if they are doing bicep curls they are essentially doing all that needs to be done for the arms. When training your triceps and arms effectively, you need to train the muscle fibers in quite a variety of various movements. We talked to some top bodybuilders and assemble a choice of workouts that can actually create thickness to your arms.

Straight bar bicep curl

You can make use of and EZ bar if you prefer for better wrist comfort. Hold the bar with your palms facing up and curl your arms to your chest. You can make use of a light weight for warm-up and a heavier weight for workout.

Hammer curl warm-up

Due to the fact that the palms of your hands will be facing your body and not up, a hammer curl is differs from a bicep curl. For warm-up reasons you can utilize light weights and bring both arms up at the same time. Keep your feet shoulder-width apart and hold a dumbbell in each hand. Without turning your wrist in any way, raise your arms so that the dumbbells practically touch your shoulders. For exercises you can enhance the weight and alternate arms. You can likewise do a variation which is nearly a curl by bringing your hands to the middle of your chest rather than to your shoulders.

Rope push down

Your feet should be slightly apart and your knees somewhat bent. Keep your elbows close to you sides and your hands close together as you grab hold of the rope. Towards the end of the movement it is perfectly normal that your elbows will be slightly raised.

Barbell overheads

These cannot be absent on any bodybuilding program. Lie on your bench and lift the barbell up so that your arms are facing right in front of you. Flex your elbows and bring the barbell close to your chest. Bring it back up. This workout works your arms without putting unnecessary strain on your shoulders. A great variation can be had putting you bench in a decline and doing a number of sets in that position.

Alternate curls

For your alternating bicep curls, take a dumbbell in each hand and have your palms facing up. It is excellent to do sets at different speeds with varying weights so that you train both your fast twitch and your slow twitch muscle fibers. Curl your arm up till the dumbbell is shoulder height, keeping your elbow tucked close to the side of your body. Bring it drop back in a slow, controlled manner. Avoid swinging your whilst lifting the weight.

Preacher curl

For this workout you will require a preacher curl bench and dumbbells or a barbell. Since you can take them in your hands right before you sit on the bench, dumbbells are a little easier to make use of. Make certain you adjust your seat so that the top pad of the preacher bench is close to your underarms. In this position do your bicep curls. A good variation of this can be to cut short your movement range with each set so that the last set only trains your muscle peak.

If you make these workouts a regular part of your daily workout, you will be able to determine the outcome in bicep thickness in as little as six weeks!