In the gym, the arms are more worked out, then the chest or other parts of the body. Since guys want the sleeves of their shirts to fit a little tighter, they will work them to death. It feeds them a sensation of assurance and the females apparently like a guy with large guns coming out of his shirt.

Today, I will tell you how to exercise your biceps, which is actually two muscles that are connected at your elbow, and run up and under your shoulder muscle.

Barbell or EZ-curl bar standing curls are the most basic exercises. Try to stand with either a straight bar or EZ-curl bar with your feet shoulder width apart. You need to take an underhand grip about shoulder width apart also. I recommend you use a mirror to make sure wrists, elbows and shoulders are always properly positioned in a straight line through out the move.

Begin with the bar fully extended and, without moving your elbows, bring the bar to your chin using your arms. When you reach the top of the movement, get a stronger contraction by squeezing your biceps. Be sure to lock the wrists the whole time because bending the wrist can easily cause an injury. This is the main exercise for building mass in the biceps. This exercise starts my routine, using the most weight I can manage. You should warm up your muscles with lighter weights first before intensifying your work out with heavier weights.

I recommend doing Alternate Standing Dumbbell Curls second because you can still use heavy weight. This exercise will really add to the rounded shape that you want in your biceps.

Only one difference in technique occurs between this method and bar curls. At the motion's pinnacle, rotate your hand in such a way that your pinky finger is positioned higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its not easy to do, but, it will tighten your abs so much your friends will envy you.

If you really want to isolate the muscles in your arms and give them a real workout, try the Preacher Bench Curls with an EZ-Bar. You will notice you aren"t as strong as you would like to be in this exercise if you are isolating your biceps. If the first two sets of reps have been completed properly, you will feel muscle fatigue.

Dangle your arms across the angled pad, while pressing your chest against the workout bench. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. A good exercise that will place added stress on your lower biceps area.

This program is only a portion of a fitness plan, you can see on my website for more information.