Bicep Training 2001
Welcome to join me during my biceps training. I have chosen to show you my most common exercises to train my
biceps. Each picture has a comment with tips on how to do the exercise properly. When I train biceps I usually
do 8 sets, each one consisting of between 8-12 reps. Usually I do 2 or 3 different exercises each time. Here
are my favourites.
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Biceps; bar. An exercise good for volume, but I prefer to train biceps with free weights as one of my
arms is stronger than the other one. This one is an alternative though if you like the bar.
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Biceps curl, leaning over some kind of support. A good way to isolate the biceps. Also you cannot cheat
and use your shoulders or body weight to swing up the weights.
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Standing biceps curl. My favourite exercise to build volume. Important to stand still and not cheat
by swinging the weights, using the rest of the body to do the work for you.
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Cables are good to get the peak of the biceps.
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This exercise is my favourite one to finish of my biceps training, and really make the muscles tired.
On this one I always do at least 10 reps each set, often more. Go all the way behind the ears with the
cables, and all the way back, apart for the last few when you are really tired.
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Rope. Another good exercise to finish off the biceps training. A good alternative to the cables. Also here you
should do at least 10 reps each set. Go all the way up to the fore head, and remember to hold the hand together.
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Side chest.
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Side chest; The Swedish Championships 2001. The result of good biceps training.
Double biceps front; The Swedish Championships 2001. The result after good biceps training.
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