The men feel proud in flaunting their biceps. I vividly remember having seen in movies in my childhood how the heroes showcased their biceps. If you see the ancient time pics, whether the Greeks, Romans, and Vikings – all looked so strong and daring with a set of well-defined guns. And then in the late 70’s/early 80’s the men’s fascination was enkindled for the sport of bodybuilding, particularly focusing their attention on building of the biceps. This obsession with a set of top guns has lingered on and still continuing till date.
Many experts claim that a 45-minute training format is an ideal work-out format for muscles growth and development. That’s because research shows your body goes in to a “building state” after a 40-45 minute session. – meaning it is at it’s strongest during that time. Any additional time added or infused into the program sets your body in a state known as “recovery mode” because of fatigue. Furthermore, this is the phase during which most injuries occur. That’s why I personally love 45-minute workout session for its combination of all aspects to give me width, depth, strength, endurance, and power all in one! I have taken up the task of designing a series of 45-minute workouts. Check out here for the first one!
Great Bicep Workout – 45 Minutes
Here is a specially designed 45-minute program to workout biceps, which includes 5 top bicep exercises to add mass and chisel out well-formed huge bicep muscle.
Instructions: First warm up completely, and then carry out 3-4 sets of the following exercises, 10 -15 repetitions each, with 90-120 seconds rest in between the sets. Increase weight by 5 or 10 lbs. in each subsequent set. To get best results, let your bicep rest for at least 2 days before re-training.
(i) You can perform regular barbell curls by holding a barbell with an underhand grip (supine position), and with your hands separated by a shoulder-width distance.
(ii) In the initial position, keep your back straight, shoulders squared, head looking forward and feet shoulder width apart. Let the barbell hang at arm’s length in front of you, with your hands, arms, and shoulders aligned.
(iii) While focusing on your biceps and keeping your upper-arms stationery, slowly raise the bar upwards to your chest while keeping your back straight.
(iv) Once you’ve lifted the bar as high as you can, squeeze your biceps and then begin slowly lowering the barbell down to starting position.
(v) Repeat for the recommended number of repetitions.
Variations:
(i) You can also perform this exercise using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
(ii) You can also use the closer grip for variety purposes.
Fitness Tips:
(i) It’s important that you neither lean backwards nor swing the weight during barbell curls. Leaning back causes you to cheat by using your back to lift the weight, and swinging the weight causes you to cheat by using momentum to get the bar to the top of the lift. Both cheating methods do not recruit your biceps to the fullest extent.
(ii) Number of Sets: 3-4; Reps: 10-15
2. Incline Dumbbell Curls:
(i) Sit back on an incline bench with a dumbbell in each hand held at arms length. Make sure you keep your back against the bench, head looking forward and your feet flat on the ground. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
(ii) While holding the upper arm still, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
(iii) Hold the contracted position for a count of one, and then slowly lower the weights back to starting position as your breathe in.
(iv) Repeat for the recommended number of repetitions.
Fitness Tip: Number of Sets: 3-4; Reps: 10-15.
3. Preacher Curls:
(i) To do this exercise you will need a preacher bench and an E-Z bar. Hole the E-Z curl bar at the close inner handle. Either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
(ii) With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
(iii) As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
(iv) As you exhale, use the biceps to slowly curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a count of one.
(v) Repeat for the recommended number of repetitions.
Number of Sets: 3-4; Reps: 10-15
Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.
4. Concentration Curls:
(i) Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
(ii) Use your right hand to pick the dumbbell up in a neutral position fully extended. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. The other hand should be placed on the opposing quad muscle for support.
Fitness Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
(iii) While holding the upper arm still, slowly curl the dumbbell towards your chest while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. At this position hold for a count of one.
Fitness Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
(iv) Slowly lower the dumbbell back to starting position begin to bring the dumbbells back to starting position as your breathe in.
(v) Repeat for the recommended number of repetitions. Then repeat the movement with the left arm.
Number of Sets: 3-4; Reps: 10-15
Caution: Avoid swinging motions at any time.
5. Seated Hammer Curls:
(i) Stand up with your torso upright and a pair of dumbbells by your sides in a neutral position being held at arms length. The elbows should be close to the torso.
(ii) The palms of the hands should be facing your torso. This will be your starting position.
(iii) Keep your head looking forward, back straight, and feet shoulder width apart. Now, while holding your upper arm stationary, exhale and slowly lift the dumbbells forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a count of two as you squeeze the biceps.
Tip: Focus on keeping the elbow still and only moving your forearm.
(iv) After the brief pause, inhale and slowly lower the dumbbells back down to the starting position.
(v) Repeat for the recommended number of repetitions.
Number of Sets: 3-4; Reps: 10-15
Variations: There are many possible variations for this exercise. For example, you can do the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, and so on.
I would recommend not to include all of these exercises in each and every workout you do, but by interchanging them from training to training with some of other best bicep exercises from here, you can maintain the stimulus high and also not allow your muscles to get adapted. Such constant change in your biceps workout plan is what needed to avert a plateau and helps push your strength levels to new extremes, so do make sure you are making use of a good variety.