15 November 2010

3 bicep-sculpting tricks

Try these killer exercises to get your guns popping in time for summer.


If you’re like me, you’ve been flexing your biceps in front of the bathroom mirror in various mock bodybuilder poses lately and you’ve been most disappointed by the noticeable absence of, well… bulge. Like every year, I’ve led myself go a little during the winter months.

I know. It didn’t matter during winter, did it? And while we were swathed in long sleeve shirts and jerseys and living on the couch and eating pizza, our biceps went from fab to flab, didn’t they? It’s okay. It happens to everyone. Well, okay, it might not happen to your average tri-athlete or gym fanatic, but everyone else.

For your and my own benefit we’ve decided to compile some killer tips and exercises that will get your guns popping just in time for summer. So don’t give in to upper arm spread. Get pumping and you’ll be beach ready in no time.

At the gym

  • For a high definition bicep work out, head to the preacher’s bench and focus on the lower fourth of the curl movement, as described here. As with most things in life, focus rather than flash, is key. For more discussion on a variation of these curls, check out our Bodybuilding Forum.
  • Alternatively, try the good, old-fashioned dumbbell curl.

At home

  • It’s often difficult to find an hour to carve out of one’s day to make time for a solid, intense gym workout. If you have this problem, you might want to invest in a Pilates ring to do super-effective bicep curls in the comfort of your on home.
  • Another wonderful contraption for muscle-building bicep curls right in your living room is the resistance band. Get one and start building muscle while watching TV.

By mistake

And then, there’s always the option of getting your guns going by accident. Break out the tennis or squash racquet, get thee to a beach with a Frisbee or start canoeing. You’ll be pleasantly surprised at how easy it is to replace your upper arm flab with toned muscle and all while having fun.

However you choose to do it, remember that few things are sexier than upper arms with definition. Other than, of course, a decent six-pack.

Good luck, and may the beach be with you.

(Andrew Luyt, Health24, November 2010)

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