TOP 6 BICEPS EXERCISES FOR MUSCLE GROWTH

Biceps is a bi-articular muscle that lies on the front of the upper arm, between the shoulder and the elbow. They are primarily involved in elbow flexion. They help control the motion of the two joints.We will be seeing the five best biceps exercises to get those hot guns.

Having big biceps makes you more attractive to the opposite sex. They play an overrated role in today’s culture. Arnold Schwarzenegger, Dwayne Johnson, Chris Hemsworth, Hugh Jackman and so many others are known for their Hot Guns!

Bodybuilders build big biceps as they are the most impressive area to develop. They have high visibility and superficiality. Men having big biceps seem intimidating and have an alpha aura around them.

Building your biceps involves following bicep exercises that are superior to the other exercises, which mainly provides stimulus to them. It requires you to work on the same exercises over and over again, with different strategies.

Here is a list of 6 best exercises to build biceps and how to do them.

1.Chin-ups

The Chin ups is a very effective full body exercise that works wonders in building your biceps. However, this exercise may be hard for beginners. But with more practice, it will get easier.

A variation of this exercise includes using a pull-up assistant for beginners. Advanced lifters can use a weight belt to add more weight into the exercise.

EQUIPMENTS USED: Pull Up Bar

STEPS TO DO IT:

STEP 1: Stand up straight below a bar, which is placed at a higher position to you. Face your palms forward, and lift your arms up till they are straight.

STEP 2: Grab hold of the bar one hand at a time and lift your body, curling your biceps as much as they can. Keep your ankles crossed for better support.

STEP 3: Lower your arms till they are straight, controlling each movement.

STEP 4: Repeat steps for 3-4 sets with 6-8 reps each.

2.Dumbbell alternate curls

Alternating dumbbell curls is a very effective exercise for increasing the size and strength of your biceps. It also helps in overall arm development. It also engages the anterior deltoids and improves stability.

EQUIPMENTS USED: Dumbbell

STEPS TO DO IT:

STEP 1: Choose a pair of dumbbells. Hold the dumbbell using its handle and pick it up, arms by your sides, shoulder straight.

STEP 2: Rotate your arms, so your palms are facing forward. Place your feet shoulder width apart and your knees must be slightly bent.

STEP 3: Breathing out, curl in your right arm as much as you can.

STEP 4: Breathe in and lower your right arm, keeping it straight.

STEP 5: Switch sides and do the same.

STEP 6: Repeat exercise for 3-4 sets with 10-12 reps each.

3.Preacher curls

The preacher curl is another effective exercise that helps in the growth of biceps. It provides a good stretch to the biceps and stimulates it’s growth.

A Variation of this exercise includes using a dumbbell.

EQUIPMENTS USED: Preacher Bench, Barbell

STEPS TO DO IT:

STEP 1: Place your hands on a regular preacher bench upto your underarms. Make sure the back of your arms are placed flat on the bench.

STEP 2: Hold the rod of the barbell and Breathe out, slowly lifting them up till your elbows are fully curled. While in this position, make sure your elbows are tucked in and flat on the pad.

STEP 3: Breathing in, lower your arms to the starting position, controlling each movement.

STEP 4: Repeat the steps for 3-4 sets with 10-12 reps each.

4.Concentration curls

Concentration curls target bicep growth and also help in developing muscle strength. It also helps in improving body function.

EQUIPMENTS USED: Bench, Dumbbell

STEPS TO DO IT:

STEP 1: Choose a dumbbell and sit on an exercise bench, with your feet shoulder width apart.

STEP 2: Rest your right elbow in the inside of your right thigh, and support your weight on your left thigh using your left hand.

STEP 3: Breathing in, grab the dumbbell from this position, and carry it towards your chest. While in this position make sure your back is straight and your elbow is locked.

STEP 4: Breathe out and lower the dumbbell till your arm is straight.

STEP 5: Continue for 3-4 set of 6-8 reps on one side. Then switch sides and do the same.

5.Barbell curls

The main role of the bicep is the elbow flexion, hence the practical movement involves the curling movements. The most basic movement is the barbell curls. This is an Isolation exercise.

EQUIPMENTS USED: Barbell

STEPS TO DO IT:

STEP 1: Hold the barbell rod, palms facing forward and hands shoulder width apart. Your arms should be straight towards the floor, and elbows locked by your sides.

STEP 2: Breathing in, lift the rod up to your chest level, squeezing your muscles as much as you can.

STEP 3: Breathe out and slowly, in a controlled motion, lower the barbell rod till your arms are straight.

STEP 4: Repeat exercise for 3-4 sets with 8-10 reps each.

6.Hammer Curls

The Hammer curl develops the brachialis muscles which helps in creating an illusion of the overall size of the biceps. Working out this muscles also helps increase the overall thickness of the upper arm and forearm.

Using fat grip dumbbells helps improve the intensity of the workout, giving fast results.

EQUIPMENTS USED: Dumbbells

STEPS TO DO IT:

STEP 1: Choose a pair of dumbbells and stand straight, holding them by your sides.

STEP 2: Make sure your elbows are slightly in front of your hips, keeping your biceps engaged.

STEP 3: Breathing out, raise your arms to a level slightly up your chest.

STEP 4: Breathe in and lower your arms to your sides, controlling each movement.

STEP 5: Continue exercise for 3-4 sets with 8-10 reps each.

CONCLUSION:

Having big biceps make you look attractive and intimidating. However, in your mission to gain them, don’t go harming your body. Work on these exercises once or twice a week, for best results. While giving a break to your biceps, work on other body building exercises. A maximum amount of 30 minutes is sufficient for building biceps and preventing injuries. When you are working on these exercises, give it your all. They must be practiced with high intensity and focus with slow and controlled movements. Remember to stay hydrated throughout the day. Cut down on calories and eat more protein rich foods.

Stay fit and Stay fab!

1 thought on “TOP 6 BICEPS EXERCISES FOR MUSCLE GROWTH

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: