[header] How to get better biceps [title] Do standing barbell curls. [step] This is probably the best exercise for biceps. The standing barbell curl is what most people think of when they think big biceps.
[header] How to get better biceps [title] Do standing barbell curls. [step] This is probably the best exercise for biceps. The standing barbell curl is what most people think of when they think big biceps.
Aim to do them at between 100-200 push-ups, giving your biceps about 40% strength as opposed to over 200 in a set number of sets. [substeps] Start with the standing barbell and raise your arm up until it just touches the ceiling. Pay attention to your lower body while you're doing it and focus the curls to your biceps. [substeps] Standing up straight is easier for you for it. [substeps] Start by doing chest presses at 12-15 reps. It is better to do stand barbell curls that are at least 1 arm width apart. With the standard variation, you place your hands shoulder-width apart on the barbell, start with your elbows fully extended, and curl your arms upward to bring the barbell up to your chest. [substeps] Keep your elbows fixed and back straight for proper form.