Hi, today I am going to tell you about how to build muscles, particularly I will discuss the biceps exercises. The biceps in great shape and size enhance the attraction of your personality.

When you know that people idealize you it feels great and extra confidence. If you want to have well shaped and sized biceps then simply follow my instructions you will achieve your dreamed results in days and you can build muscles easily.

The interesting thing is that I myself was a very thin boy and I was in an inferiority complex that I never used to wear T shirts due to my lady finger arms. But when I did these exercises (I am going to tell you today) I build up my body muscles and got surprisingly great biceps. Now I wear T shirts, half sleeves with full confidence. So these exercises are more important for the persons   having   same complex that I had earlier and want to build muscles.

When you will do these magic exercises you will find a gradually positive improvement in your size. So dears get ready to have impressive biceps and influence the people with your personality. One thing is to be noted that shape is more important than size although size has its own significance. Let’s   compare two person’s one fat having size and other having relatively less size but a regular shape. The second one will look more handsome than the fat person. Try to concentrate on this easy exercise and build muscles.

Now I am going to discuss the magical exercises.

Rod curls:

Rod curls are a basic exercise to build muscles and bicepes. Grasp a rod with an underhand grip and stand up straight with your feet width equal to your shoulders. The range of your hands on rod should also be equal to your shoulders. Move the rod toward your chest with a curl and keep your elbows locked, they should not move. Try to bring the weight up as high as you can. Then lower the weight slowly down to the starting position. Repeat this movement several times but the best way is to have 10 to 12 raps in a set. Perform three sets.

Close Grip Rod Curls:

Close grip rod curls are also an important exercise to build muscles and biceps. This is as same as the rod curls. The difference is that you will hold the rod with close hands. The distance between the two hands should be near 4 to 8 inches. Move the rod toward your chest with a curl and keep your elbows locked, they should not move. Try to bring the weight up as high as you can. Then lower the weight slowly down to the starting position.

Reverse Grip Rod Curls:

Reverse grip rod curl also helps to build muscles and biceps. The game is also like the close grip rod curls but rod will be hold by overhand grip. The rod used in this should be relatively light weight. Curl the barbell up keeping it in contact with your torso, so as to drag it up and over your torso. Slowly return to the start position and repeat.

Reverse Grip Plate Curls:

Grasp a weight plate with an over-the-top grip. Next, simply curl the weight up so as to touch the plate to your shoulders and then slowly return to the start position and repeat.

Incline Dumbbells curls:

I am always found to incline dumbbells curls as I personally love to do this exercise to build muscles. Sit on an incline bench and hold a dumbbell in each hand with your arms hanging down at your sides and your palms facing in toward your body. Slowly curl the dumbbell in your left hand up to shoulder level, while rotating your wrist so that your thumb ends up pointing away from your body at the top of the movement.  slowly lower the weight back down to the start position.

Two Arm Dumbbell Curls:

You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let your arms hang at your sides. Slowly curl both dumbbells up and try to touch them to your shoulders. Slowly lower the dumbbells to the starting position and repeat. Remember that this is the most effective way to increase your size. Try to get more and more benefit from this exercise.

Seated Dumbbell Curls – biceps excercises

This game is same as the above. You will sit down with straight back and grab dumbbells in each hand. Slowly curl both dumbbells up and try to touch them to your shoulders. Slowly lower the dumbbells   to the starting position and repeat the process.

Barbell Curls with Wide Grip:

Stand up with your back straight and grab a barbell with both hands using an underhand grip. Be sure to keep your hands as far apart as possible. Slowly curl the bar up so as to try and touch it to your chest. Be sure to keep your elbows locked firmly at your sides throughout the movement. Return the bar to the start position and repeat.

Chin Ups:

Chin ups also helps to build muscles. Grab the chin-up bar with a reverse grip and your hands just beyond shoulder-width apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position and repeat until failure.

This was all about biceps.