Biceps - Beginning Program

Biceps - Beginning Program

The barbell curl, done strictly for beginners, is the beginning program for building mass for the biceps muscle. The barbell curl remains in the program all the way through, from beginning to competition training. This is the only way to continue to build and maintain maximum muscle mass and biceps thickness. But we also recommend including dumbbell curls from the very start because dumbbell curls allows you to supinate your wrist, which gives you a more complete contraction and helps develop the full shape of the biceps muscles.

We do recommend one arm curls for the beginning program. When doing these, we hold on to something with one hand to steady ourselves, lean a little to the side to give ourselves a free range of motion, and concentrate totally on each biceps muscle in turn - something you can't do when you are working both arms at the same time.

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