BEST BICEP WORKOUT - BUILD HUGE BICEPS

A bicep workout that will get you totally ripped, in the process you will lose the flabby arms that kept you from wearing short sleeves shirts. Do you want a pair of sleeve bursting biceps? If so you have come to the right place, here's how it's done.

THE WORKOUT:

Dumbbell curl: Builds muscle mass in the biceps and helps give over all definition. When doing this exercise you should always Keep a controlled motion and avoid jerky movements. The dumbbell should be lowered and lifted in one smooth motion. This exercise can be done sitting or standing. Do between 10-12 - 3 sets two or three times a week.

Hammer curl: This exercise can be done sitting or standing. Take dumbbells with your palms facing up squeeze the dumbbells tight and raise your arms until your forearms are parallel with the floor. Pause at the top of the hammer curl and squeeze your bicep muscles hard, then slowly lower back down in a controlled motion to the starting position. Do between 10-12 - 3 sets two or three times a week.

Concentration curl: sit on edge of chair or bench, lean forward slightly, and pick up a dumbbell with one hand with your palm facing upward. Rest your elbow on the inside of your leg letting the dumbbell hang. As you begin your curl give your wrist a twist toward the outside, this will cause the bicep to contract. Pause at the top of the curl for one or two seconds the in a smooth motion lower the bicep. Do between 10-12 - 3 sets two or three times a week.

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