best ways to work your biceps

The Most Effective Ways to Work Your Biceps

August 13, 2014

When you are training with weights, there are many different muscle groups that can be difficult to train. No matter how hard you train them, you may not see the results you want. One of the most difficult groups of muscles to work is your biceps. The main issue with exercising this area is the fact that the biceps are small; therefore, it is rather easy to overwork the biceps. As opposed to exercising the biceps excessively, you have to make sure you are working them the right way. Let’s look at some of the most effective ways to work your biceps:

Keep Challenging the Muscle

One of the most important aspects of training your biceps is to keep challenging them. Many people resort to performing the same exercises over and over again. This is what causes muscle memory. Muscle memory is when your muscles get used to a particular type of exercise. You find it easier to perform that exercise. In addition, you will also be able to lift more weight.

You may even gain strength this way, but you won’t notice any aesthetic improvements. The trick here is to keep switching exercises. You have to keep your biceps confused. Varying exercises will help you to keep your muscles from getting used to a single workout routine, so they will continue developing.

Grip the Dumbbells in a Different Manner

Out of the many ways to work your biceps effectively, the best is to grip the dumbbells differently. In most cases, people grip the dumbbells at the middle. However, this grip does not offer a comprehensive arm workout. To get the most out of your bicep curls, you should grip the dumbbells at the sides. Try to grip them toward the thumb end. This will provide a great workout for your biceps as well as your forearms. Generally, the forearm inverts inward and takes the resistance off your biceps. However, if you grip the dumbbells towards your thumb, stress will be induced directly on the biceps.

Frequency of Biceps Training

In order to gain maximum mass on biceps, most people resort to exercising them several times a week. Moreover, they use an intense routine to do so. But this is generally discouraged since exercising a single muscle excessively does not allow them time to recover. If the muscles don’t recover, they won’t grow. This is why you should only work on your biceps once or twice a week.

If you use these effective ways to work your biceps, you should see excellent results.

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