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Health and Fitness Tips

Rock Hard Biceps

When you see them you want them, rock hard biceps. There is nothing like big guns to make those around you notice your sculpted body. Those who have them tend to wear cloths that show them off, and big biceps are a sign of strength in men. To help you build your big guns, I have selected three biceps exercises for you to start out with.

Preacher Curl
Begin your biceps workout with the mass-building exercise, Preacher Curl, by positioning your upper body with your arms flush with the incline pad, and your arms fully extended. Slowly curl the bar up, taking approximately three seconds to raise the weight. As with all exercises, give the targeted muscle an added squeeze when you are in the fully contracted position to increase the intensity and shape of the muscle. Inhale as you perform the downward movement, take about four seconds to lower the weight to fully extended position. Repeat the movement and perform a total of three sets consisting of ten repetitions each.

Standing Barbell Curl
For a bit of variety, some like to do a standing barbell curl instead of preacher curls. Grasp a bar with hands shoulder-width apart. Keep your back straight, and raise the bar in a controlled motion to a point where your biceps are fully contracted. Lower the weight until your arms are fully extended. To focus all the emphasis on your biceps, avoid any backswing and resist the temptation to dig your elbows into your sides for leverage. Repeat the movement and perform a total of three sets consisting of ten repetitions each.

Incline Alternate Dumbbell Curl
Sitting flush against an incline bench with your arms hanging straight down, curl one dumbbell up while lowering the other dumbbell down. Careful to keep constant tension on your muscles while keeping your body stationary. As with all curling movements use a moderate weight and concentrate on good form. Repeat the movement and perform a total of three sets consisting of ten repetitions each. These biceps exercises will help make your arms look fully balanced and will begin to build bulk.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at www.guslerbodysculpting.com.

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed

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