Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.The standing bicep curl engages the most amount of muscle in the bicep region. Not only does it directly work the bicep muscle, it also works the stabilizer muscles of the arms, the forearms and the shoulders to some extent The standing bicep curl is effective for building muscle mass because it addresses two important requirements for building muscle mass and these are:In order to grow the bicep muscles, you need the right training intensity, and the standing bicep curl delivers this because it allows the maximum amount of overload to be applied on the bicep muscles in the shortest period of time Next comes overload.

The first of these bicep exercises that I am going to highlight and discuss is the most basic compound bicep exercises known to man-namely the standing bicep curl. This bicep movement builds more muscle mass on the arms than any other exercise. This move is the best bicep movement when it comes to truly adding on thick and dense inches of muscle to your arms. It is and it should be a staple in all biceps programs. It is so because of the amount of fibers in the biceps it can activate. It hits almost every inch of your biceps so it's no surprise why it is a staple.This is the one, the absolute best bicep movements that you can do to build your own muscles. It is my favorite exercise to use in this muscle building program that you are reading about here. The program consists of a workout strategy that is designed to give you THE maximum bicep muscle growth in a minimum of time.

Lifting heavy weights to stimulate muscle mass in the bicep muscle. You need a high overload to stimulate the bicep muscles. This also requires great mental concentration and strength! Visualization helps when lifting big weights on any arm movement.One of the best bicep exercises is an isolation movement.the last two I discussed were what we call compound movements which tend to work many muscles in one movement. It's always a good choice to add one of the isolation bicep exercises to your routine. This insures your burn the bicep into shape. Standing cable curls are an excellent move to burn your biceps. Here is how to perform it.

The exercise itself is lowering yourself down very very slowly until your arms are fully straight. This may be harder than you'd expect in the first few workouts you do it in, but it will help you get bigger biceps so make sure to include it and other negative exercises in your workout.To get bigger biceps, make sure to lift heavy weights, the kind that you can do up to 12 reps in each set. However, don't sacrifice form for more weight. You want to do these exercises right and build strength gradually. Work the biceps twice a week and you will see them grow.

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