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How to Get Bulging Biceps and Explode Your Results with a Quick 14 Minute Workout

May 24, 2008
Bulging biceps can be accomplished by doing some very simple exercises everyday for only 14 minutes. These exercises include barbell curls, cable curls, curl bar preacher curls, incline dumbbell curls, and hammer dumbbell curls.

Drop-setting is a technique used to build the most unbelievable biceps. If you long to have bulging arms then you should learn this technique. A drop set can be performed by lifting a weight that you can barely lift in repetitions of 10 to 20. When you complete the last repetition then drop the weight you are lifting by 5 to 10 pounds and then do another set of 10 to 20 repetitions. When this set is complete then you will drop the weight and do it again. As you do each exercise, there will be no resting in between sets during your 14 minute workout.

The first exercise that will help you build the bulging biceps you long for is the barbell curl. In this exercise, your palms will be facing upward and your hands should be shoulder width apart. You should also line up your feet the same width as your shoulders too. Your elbows should remain firm and at your side and you will slowly raise a bar bringing your forearms upright. You will slowly lower the bar back to the lowered position and repeat the exercise. This will work your arms very well.

The next exercise you will do is another curl called the lying straight bar cable curls. This exercise requires you to lie flat on your back. You will use a cable bar attached to a pulley. As you are lying on your back you will grab a hold of the bar with an underhand grip. The bar should be low enough to grab a hold of. Your legs should be straight and your feet should rest comfortably against the frame of the pulley. You will rest the cable bar on your thighs and bend your arms slightly. Slowly you will curl the bar toward your chest while you are squeezing your biceps. Once you bring the bar to your chest you will then slowly release the bar back to the original position and then repeat the exercise. It is important to remember that your legs need to remain straight and your head should remain down throughout each repetition.

Another exercise that is beneficial for building the largest biceps you can is called the curl bar preacher curls. This exercise requires you to be sitting at a preacher bench. You will need to rest your armpits at the top of the pad while the backs of your arms are lying firmly against the arm pad. Your hands should be shoulder width apart and your palms should be facing upward. You will hold a barbell in your hands and curl it until your forearm is almost touching your upper arm. You will slowly release the barbell back to its original position and then repeat.

The next curl you will do is called the incline dumbbell curl. This exercise requires you to sit at a 45 degree angle to a 60 degree angle. This curl will be performed on an incline bench. You will let your arms hang straight down while you are holding a dumbbell in each of your hands. Again, your palms will be facing outward and away from your body. Your elbows should be firmly at your sides while you slowly lift the dumbbells simultaneously toward your shoulders. Squeeze your muscle for a count and then return the dumbbells back to the original position. You should then repeat the exercise for up to 30 more repetitions.

The hammer dumbbell curls can be done from a standing or sitting position. This exercise will remind you of the dumbbell bicep curls but in this exercise you will not curl your wrists. You will hold a dumbbell in each hand, slowly lifting them together again as if you are trying to touch your shoulders. Squeeze your muscle for a count and then repeat the exercise.

By doing five different types of curls at numerous repetitions then you can have bulging curls that will look absolutely amazing. You can workout for 14 minutes everyday by doing curls certain curls that will build your arms up to look absolutely amazing. The curls you can do include barbells, straight bar cables, preachers, incline dumbbells, and hammer dumbbells. Remember not to take any breaks in between each of the repetitions and follow the instructions. In just a few weeks you will begin to notice a difference with the muscles in your biceps beginning to build.
About the Author
Steve Hochman is the founder and CEO of Next Level Fitness. O.C.'s fastest way for you to get fit.
Personal Trainer Orange County Ca, Irvine Personal Training, Weight Loss
Personal Trainer Orange County Ca, Irvine Personal Training, weight Loss
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