If you have your heart set on acquiring amazing biceps there are some exercises that are really great and if you follow through with the program you will soon see the difference in your arms.

Best Bicep Exercise #1: Weighted Chin-up

This is the grand-daddy of bicep exercises. And for good reason. This exercise allows you to use the most weight. Plus, this exercise recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.

Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then simply pull your body up. When you can do ten reps or more, it’s time to get a belt and start strapping some weight to your waist.

And when you’re knocking out chin-ups with 90lbs around your waist… your biceps will be just about as big as they can get.

Best Bicep Exercise #2: Friction Barbell Curl

Not many people know about this exercise but it’s one of my personal favorites. It’s performed just like a typical bicep curl… grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative portion of the exercise a little more efficient.

Best Bicep Exercise #3: Cable Curl

I don’t do this exercise too often but I will rotate this exercise into my routine when I stop making progress with the other exercises.

Attach a straight bar handle to a low pulley machine and simply curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the entire movement. If you still unsatisfied then visit http://musclegain.comfypage.com/

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