Whenever you see a well built man, the first body part you notice are his huge arms or biceps. Every man desires fully developed biceps that stretches the tape. Most newcomers love to train biceps yet fail to get the desired results. This happens as they do not the change the routine frequently. It is recommended that you change the workout routine every six weeks to shock the muscles to grow.

Here are four tips or exercises that will build up your biceps real fast.

EZ bar or straight bar curls-

These are to be done with light or moderate heavy weights. You may use the straight bar or the EZ bar. The EZ bar is easy on your wrist and thus you can avoid injury. The best way to do this exercise is by leaning against the wall, this way you can avoid using the back and leg muscles while training your biceps. Do three sets of 8 - 10 repetitions.

Incline Dumbbell Curls-

Sit on a incline bench and hold moderate heavy or light dumbbells in both your hands. The palms of your hand should be facing your legs, as you curl up your arm twist your thumbs outwards away from your body and when you lower the weight twist the thumbs back towards the original position. Do three sets with rest of one minute between two sets.

Cable Curls-

These can be done standing or knelling. This is a very effective exercise for biceps as it keeps the tension constant on the bicep muscle. Do about 10 - 12 repetitions, you may push for more to the point of failure. Three sets of this exercise with a minute of rest between sets are good enough.

Hammer Curls-

Take a dumbbell in each hand. Heavy dumbbells are recommended. Curl your arm towards your shoulder like a hammer. You can do one arm at a time or both arms together. Three sets of 6 - 8 repetitions to failure are sufficient.

This is just one routine and you will have to change the routine after six weeks. Remember to use weight that allows you good form. If you attempt using very heavy weight your form will suffer and you won't get the desired results.

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