Discover the Best Biceps Exercise Around

If you are like most bodybuilders you might be wondering what the absolute best bicep exercise is. If I were left stranded on an island and I had only one exercise to perform for my arms that would ensure it would grow what arm exercise would that be?

And my answer would be the standing bicep curl with a barbell. And in this article I will show you how to use this arm building exercise to build 18 inch arms.

The standing bicep curl engages the most amount of muscle in the bicep region. Not only does it directly work the bicep muscle, it also works the stabilizer muscles of the arms, the forearms and the shoulders to some extent
The standing bicep curl is effective for building muscle mass because it addresses two important requirements for building muscle mass and these are:

Intensity overload and recovery.

-In order to grow the bicep muscles, you need the right training intensity, and the standing bicep curl delivers this because it allows the maximum amount of overload to be applied on the bicep muscles in the shortest period of time
Next comes overload. And the standing bicep curl allows you to apply the maximum amount of overload which activates little stabilizer muscles plus the larger bicep muscle that no other bicep exercise activates. For this reason it allows the maximum amount of overload to be applied which means more muscle stimulation and bigger biceps.

And finally the standing bicep curl is the best bicep exercise for the simple fact that it is so intense you do not need many sets to accomplish the necessary muscle stimulation, so you can get the needed muscle recovery your biceps need to grow.

When it comes to muscle recovery all you need is one set and this bicep exercise allows that to happen. Here is a sample set of the standing bicep curl.

The bicep exercise we will do her requires just one set and you can perform this once a week.

So pick a weight on the standing bicep curl that gives you 15 repetitions to positive failure- which is the point where completing another repetition is impossible.

So perform the 15 repetitions to failure.

When you are done this bicep exercise put the weights down and rest for 8 seconds

And then pick the same weight and perform repetitions to failure.

You will probably get like 9 repetitions to failure.

Again rest 8 seconds and repeat.

Your repetitions will look like this:

15 repetitions
Rest 8 seconds
9 repetitions
Rest 8 second
6 repetitions
Rest 8 seconds
3 repetitions

And that is it!

You do not need more than one set if you take this powerful bicep exercise to failure.

This bicep exercise is all you need to develop big 18 inch arms. So stick to it and it will deliver the promised results.


"By the way, discover how to use the best bicep exercise to get big biceps. Download my free e-book called get Huge Arms here"

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