How To: Do standing bicep curls to tone arms and gain muscle

Do standing bicep curls to tone arms and gain muscle

How to Do standing bicep curls to tone arms and gain muscle

Want massive, Arnold Schwartzenegger-worthy shoulders? Well, you'll have to work for it, but they're achievable with a few strategic exercises. Building muscle, especially big muscles like your biceps, requires heavy resistance.

Check out this video to learn how to do seated curl-bar shoulder presses. Yes, they're a bit hard to do, but we promise you will build large deltoids within just a few weeks if you keep up the work.

The standing biceps curl is a great arm/biceps exercise. Work very hard on linking up your "mind muscle" connection.

Remember to vary up the grip; from wide, to medium, to narrow.

Also remember to squeeze the elbows toward each other while pushing the arms and bar out front of your body.

Use a 3-1-3-1 second tempo contraction. Three seconds on the negative, 1 second at the bottom of the movement with the muscle elongated, 3 seconds on the positive and 1 second at the top of the movement with the "squeeze water out of a sponge" mentality (in the target area) while you try to relax other body parts.

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