Armed and Dangerous

Pipes. Guns. Bazookas.

Take your pick. Grab your weapon of choice.

This common weight room jargon refers to the muscle that separates your elbows from your shoulders, those bulging beauties known as your biceps.

Although biceps are considered a small muscle group, smaller than say the chest, legs, or back, their importance within a hard-core bodybuilder’s physique is undeniable. The double-bi pose is among a bodybuilder’s favorite.

Of course, before you go carving them into oblivion, it is most imperative to amass the mass on your arms. You cannot shape what you don’t have.

Here are a couple of biceps-blasting exercises designed to load up those guns for the big showdown:

ALTERNATING DUMBBELL CURLS: You can do these either standing upright or sitting on a bench. Take a pair of dumbbells of considerable weight and hold them at your sides so that your palms are facing your legs and your thumbs are facing outward. Slowly curl one arm toward your torso, turning your arm in so that your palm is facing upward. Squeeze your biceps during the contraction. As you slowly lower the weight toward the floor, your other arm should begin curling the weight toward your torso, repeating the motion. Do 3 sets of 10 reps on each arm.

STRAIGHT-BAR CURLS: Take a straight barbell and load it up with considerable weight, holding it in your hands with your palms facing upward. Have your hands at shoulder width as you lock your elbows into your sides. Slowly curl the bar toward your torso, squeezing the biceps during the range of motion. Hold at the contraction for a beat, then slowly lower the weight toward the starting position, as you concentrate solely on the negative movement. Visualize your biceps tearing up with each repetition. Repeat the process, cranking out 3 sets of 10 reps.

Of course, your gains will be minimal without the use of effective form. Do not swing your back or move your elbows during the range of motion.