Best muscle-building biceps exercises to build HUGE arms & strength
In this part, we’ll talk about the biceps exercises. Sounds great hah! When it comes to pulling and lifting movements daily, biceps play the biggest role. It is also the fact that we can see the results right away once the biceps are trained hard. Flex them, and you get to see your bulging biceps, obvious signs of one’s powerful physique.
It is a common sight for anyone to curl a weight and easily watch themselves in the mirror. See the biceps swell enormously under strain. Training these muscles will be as enjoyable as showing the results off.
Do not forget to focus on form and smooth, controlled movement. Do not count on your body weight so much for leverage when performing curls. To isolate the biceps which will produce the growth-producing burn, focusing on the form is the main key.
To cover all biceps, vary your biceps exercises. They will help you to emphasize different areas of the biceps, which will result in a round, fuller shape of them. Adapting to rapid changes of stress (from the varied exercises) will also make your biceps bigger…in a much faster way.
Now let’s make some fun! Here are the top 6 biceps exercises
Alternate dumbbell curls
This high-intensity exercise is great for stretching the biceps and for overall biceps development.
Starting Position: With your torso upright, stand while your hands hold the dumbbells at arms’ length. Keep your elbows close to the torso and your palms facing your thighs. Keep your upper arms still.
The Exercise: Slowly curl the right weight while rotating your palm until they are facing forward. Continue contracting your biceps as you exhale and the dumbbells are at the same level of your shoulders.
Stay in that contracted position while squeezing the biceps. Only your forearms can move. After a second, return the dumbbell back to its starting position as you inhale. Then, repeat the movement with the other hand.
While repeating this exercise according to the recommendation, make sure that each hand gets the same amount of repetitions.
This is the classic biceps exercise of all time. If it is performed correctly, it will help you to develop the overall sized biceps.
Starting Position: With your torso upright, stand while your hands hold the barbell with a shoulder-width grip. Keep your elbows close to the torso and your palms facing forward. Keep your upper arms still.
The Exercise: Curl the weights forward as you contract the biceps. Do not forget to exhale while doing this. Only your forearms can move. Keep doing this until your biceps are contracted, and the bar is at the same level as your shoulders.
While staying in this contracted position, squeeze your biceps hard. Then, after taking a second of breath, slowly bring the weight back down while you inhale. Repeat this as recommended.
The pad on the preacher curl bench forces you to keep your elbows still. It also gives you a stable base for the exercise. If the EZ curl bar causes too much strain on your wrists, try using dumbbells to train one arm at a time.
Starting Position: Hold the EZ curl bar by the close inner handle. Your palms should be facing forward and slightly tilted inward, following the bar shapes. Then hold it at shoulder-length.
The Exercise: Inhaling, slowly lowers the bar until your upper arm is extended and your biceps feel fully stretched. Then, with the strength of your biceps, curl the weight back up until it is at your shoulder’s height.
Do not forget to exhale while doing this. Your biceps will feel contracted, especially when you squeeze them and stay there for a second. After that, repeat this exercise as recommended.
This exercise is focused on the contraction of the biceps. To isolate the biceps’ “peak,” the form must be strict.
Starting Position: On a flat bench, sit with your legs spread and hold a dumbbell between them. Your right upper arm should be on your right inner thigh. Rotate your palm, so it does not face your inner thigh but the opposite direction. With your extended arm, the dumbbell should be above the floor.
The Exercise: While keeping your upper arm still, curl the weight forward as you contract the biceps while exhaling. Only your forearms can move in this exercise. Continue doing this until your biceps are fully contracted, and your dumbbells are the same level of your shoulders.
When your weight is on the top position, make sure your other fingers are higher than your thumb for a good contraction. Stay in that position as you squeeze your biceps for a second.
After that, slowly return the dumbbell to its starting position while inhaling. Repeat this movement and do not forget to switch the dumbbell to the other hand. Make sure that each arm gets the same amount of repetitions for this movement.
To finish off your biceps workout, do this great exercise. Lie down flat on the floor to make sure that your whole body remains in a straight line throughout the exercise. This way, it is hard for you to “cheat” your way out.
Starting Position: Hold a short straight bar attached to the high-cable pulley with both hands. Use an underhand grip. Stand up in front of the weight stack.
Keep your feet flat against the frame of the Universal machine. Do not bend your legs, but your arms should slightly bend. Let the bar rest on your thighs. Or you can stand
The Exercise: Slowly curl the weight up until it is at the same level as your chest. Stay in this contracted position for a second. Do not forget to exhale. Then, slowly lower the dumbbell while you inhale. Repeat this as recommended.
This biceps exercises focus on building the muscles of your forearms.
Starting Position: With your torso upright, your hands should hold dumbbells each at arms’ length. Keep your elbows close to your torso. Your palms should also be facing your torso while holding the dumbbells. Keep your upper arms still.
The Exercise: With your palms stay facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Contract the biceps hard at the top for a second as you exhale.
Then slowly lower the dumbbell while raising the other one in your left hand as you inhale. Do not turn your wrists during this exercise. Repeat this exercise as recommended and make sure each hand gets the same amount of repetitions.
That’s all the biceps exercises you can do at home or in the gyms. Remember to keep focus. In addition, here is the other workouts stuff:
- Back exercise. The ultimate muscle-building back workout for size & strength.
- Six pack abs workouts. The real bada$$ abdominal workout routine for beginners
- Chest workouts. Best 6 chest exercises for mass gain
- Shoulder exercises. Top six beginner shoulder workout bodyweight