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How to Make Your Biceps Get That Bump

Build biceps that lack definition, or a bump on top of the arm, by completing lifting exercises that target the muscle. The bicep consists of three muscles that help raise the forearm in an up-and-down motion. Lifting weights for bicep exercises are commonly done while standing, but can also be completed in a seated position with a straight back. Use caution when starting a new weightlifting program, to prevent injury.

Barbell Curl

  1. Hold the barbell rod at waist-level, with an underhand grasp. Stand with your feet shoulder-width apart and a straight back. Start with light weights that allow you to complete 10 repetitions.

  2. Lift the bar to your chest with bent elbows that stay close to your body. Focus on using your bicep muscles to lift the bar. Hold the bar at your chest for one count.

  3. Lower the bar to waist-level, and repeat 10 times. Work up to curling the bar for three sets of 10, with a 60-second break between each set.

Cable Preacher Curl

  1. Place a workout bench, set to the preacher position with the back raised at an angle, in front of the cable-pull machine. Attach a bicep curl bar to the ends of the cable. Start with a weight that makes you work to complete 10 repetitions of the movement.

  2. Bend at your knees, angle your back and position yourself so the top of the weight bench is at armpit level. Grasp the curl bar and pull the weight toward your shoulders, using the bicep muscle and not your back.

  3. Hold the weight for one count, and slowly release to lower the bar and straighten the arms. Repeat for 10 times, working up to three sets of 10 repetitions.

Hammer Curl

  1. Hold a dumbbell in each hand, with arms hanging against the body and a straight back. Select a dumbbell weight that makes your biceps work for 10 repetitions, without straining the muscle.

  2. Turn the dumbbells so the handles are facing your body. Curl the dumbbell upward toward your shoulder, keeping your elbows close to your side and using the bicep to lift the weight.

  3. Hold the dumbbell for one-count, and then lower it to the starting position. Repeat 10 times, working up to three sets of 10 repeats.

  4. Change the exercise to an alternate hammer curl by lifting the weight in the same movement as a hammer curl, except lifting one arm at a time. You alternate between right and left dumbbell lifts to complete 10 repeats on each arm.

    Tip

    Increase the barbell or dumbbell weight as your strength increases and the three sets of 10 repeats are easy to complete.

    These exercises allow you to perform the movement using dumbbells, cables or a barbell.

About the Author

Jennifer Loucks has been writing since 1998. She previously worked as a technical writer for a software development company, creating software documentation, help documents and training curriculum. She now writes hobby-based articles on cooking, gardening, sewing and running. Loucks also trains for full marathons, half-marathons and shorter distance running. She holds a Bachelor of Science in animal science and business from University of Wisconsin-River Falls.

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