Tips To Get Ripped Biceps

Here are a few exercise to get ripped biceps and if you rally want to get ripped go to the get ripped site.

1. 21 Curls - I prefer standing but you can be seated, take a dumbbell in each hand or use a bar, start with the weights at arm's length down at your sides. Curl the weights but stop halfway, when your arms are about parallel to the floor, lower them again to the starting position. Do this 7 times. Curl the weights all the way up but stop halfway down and do this 7 times. Finish off the set by doing 7 full curls. Do all 3 off these without stopping to get ripped fast


2. Spider Curls - These will help you to get really ripped fast. Turn the arm padding around 180 degrees, or stand at the front of the bench facing the seat. Grab a barbell and hold it with an underhand grip, and position yourself with your stomach on the padding and arms hanging off the high side. Slowly curl the weight up as far as possible. Squeeze your biceps and pause, slowly lower the weight back to the bottom. 3 sets of 8 - 10 repetitions.

3. Zottman Curls - Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your elbows tucked. When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do this one arm at a time.

The spider curls, 21 curls, and the Zottman curls, will definitely help you get ripped fast.Just don't give up, work very hard don't use to heavy of weight. Follow these 3 steps to bigger biceps and you will get ripped fast.

If you are really looking to get ripped and get ripped fast, you should really check out the get ripped fast site.