Building bigger biceps is the desire of every man. But, you can look many individuals in the gym that their wishes haven’t come true.
Your body is good enough to adapt quickly to what you ask it to do. So you need to push your biceps outside of their comfort zone to force them to go bigger and stronger.
Here, we’re going to discuss some biceps workouts that will definitely work for muscle mass and stronger and bigger biceps —
1. Incline Dumbbell Curl
Incline dumbbell curl is considered as one of the best workout to help to prevent momentum issue from happening, since it essentially restricts the movements of the back.
When doing this workout, you will feel major tension on your biceps muscle belly. So you don’t need to be surprise if the weight is slightly lower.
If you push yourself hard using the lower weights and maintaining proper form, it will give you the best results.
2. Barbell Curl
This workout allows you to overload your biceps with a heavy weights.
Most of the trainees are somewhat stronger when lifting a barbell versus a set of dumbbells.
So it can be a great option for maximum strength development.
When doing this workout, you should have to focus on that you aren’t cutting the movement pattern short at all.
Also keep in your mind that you are not allowing momentum to cause you to lean backward as you hoist the weight upwards.
These are the common mistakes with this workout—momentum performs more of the work than your muscles actually do.
If you do this workout in a controlled and slow manner, that should reduce the chances of this happening significantly and will allow you to place a higher intensity deep within the muscle fibers.
3. Standing Biceps Cable Curl
This particular workout involves a cable and choice of attachment, from a cambered or straight bar to a rope or even a D-handle if you train one arm at a time.
The incline bench position boosts the stretch on the long head of the biceps muscle and also locks your body against the bench so you can’t cheat more weight during repetitions by rocking backward.
It gains a slight edge as it offers the ability to work against more total resistance and your elbows are in a mechanically stronger position at your sides.
4. Standing Dumbbell Curl
Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward.
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
Then, pause slowly lower the weight back to the starting position. Each time you return to the initial position, completely straighten your arms.
5. Concentration Curl
This workout is very effective to blast your biceps into growth.
When the workout is done while sitting, it will limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.
When done properly, there’ll be no helper muscles involved into play when doing this workout.
So, this is the great workout to add in at the very end of your workout when you’re really looking to finish off the biceps and fully exhaust them.
6. Static Dumbbell Curl
Static dumbbell curl takes the benefit of isometric training.
Isometric training is a technique in which you hold the weight in one position for a period of time.
It will make your muscles stimulate in a way that is different from performing full repetitions. And that simple change can spur new growth.
Grab a dumbbell with your right hand and stand behind a bench raised to a angle of 45 degree.
Lower the dumbbell until it’s just beyond half way. Hold for about twenty seconds and then repeat on your left arm.
7. Decline Dumbbell Curl
Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles as you do when you stand.
Use various grips in this position to zero in on different parts of your biceps.
Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline.
Without any movement to your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
Then, pause slowly lower the weight back to the starting position.
Each time you return to the initial position, completely straighten your arms.
8. Cable Alternating Flex Curl
Instead of holding the arms by your sides for this variation of the biceps curl, you will keep them extended outwards, parallel to the floor.
Just holding your arms in this position will put them to work.
Adding a curl helps zero in directly on your biceps.
Stand b/w weight stacks of a cable crossover station and grab a high-pulley handle in each hand.
Hold your arms out to the sides so they’re parallel to the floor.
Without any movement to your right arm, curl your left hand toward your head.
Slowly straight your left arm and then repeat the move with your right arm.
9. Ez-Bar Preacher Curl
Resting your arms on a sloping pad of a preacher bench helps isolate your biceps by taking your other upper-body muscles out of the equation—meaning, they won’t come into play to assist where your biceps are weakest.
If you don’t have proper workstation, you can use a Swiss ball or a bench angled to 45 degrees.
Grab an EZ-bar with your hands six inches apart.
Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent. Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.
Then, pause slowly lower the weight back to the starting position.
10. Hammer Curl
The hammer curl is the strongest curl during biceps workouts.
Reason is that all of your elbow flexors are actively involved, and the forearm and wrist are in a power position.
If you will do this workout like a concentration curl or preacher curl on a preacher bench, it will minimize the cheating and will maximize muscle requirement during workout.
Hope all above mentioned biceps workouts will work for you.
So, just try these workout on a regular basis and GET BIGGER BICEPS.
RELATED ARTICLES :
- The 12 Best Biceps Exercises. By Patrick Dale; https://fitnessvolt.com/best-biceps-exercises/
- 6 Exercises You Should Be Doing to Grow Your Biceps. By Philip Ellis; https://www.menshealth.com/fitness/a30687831/athlean-x-biceps-arm-workout/
- Build the Perfect Arm Workout With These Trainer-Approved Exercises. By Ashley Lauretta, Reviewed by Katie McKinney, ACE CPT and GFI, FMS Level 1; https://www.livestrong.com/article/13722494-best-arm-exercises/
- Beginners’ guide to a complete bicep workout. https://www.firstpost.com/health/beginners-guide-to-a-complete-bicep-workout-7717891.html