The biceps might not be the only important muscle group in the body but are the favourite muscle group for many. Not to mention they are the best show muscles. Coming from a guy who has had quite a hard time with growing his biceps since the beginning of time, these are some of the best bicep workouts that has helped me grow some insane bicep mass and will surely help you build massive biceps.
These are some of the exercises I incorporate in my biceps training routine. I know there are many other exercises that might help getting that bulge, but these worked the best for me. Feel free to incorporate some or all of these exercises in your biceps workout routine.
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Exercise 1 : Barbell Curl
Of-course you know how to perform this biceps workout. Everybody knows how to perform a barbell curl, but for those who doesn’t let us have some insight on how to perform a barbell curl.
Stand straight holding a barbell at shoulder width with your palms facing outwards. From there curl your arms contracting your biceps. Exhale as you contract your biceps. Pause at shoulder level and then bring the bar back to the starting position. Eliminate the movement of the torso and other muscle groups for better engagement of the biceps.
Perform explosive positives and controlled negatives. Controlling the movement while bringing the bar back to the initial position makes this simple exercise pure torture.
I usually perform 5 pyramid sets with the weight gradually increasing.
Exercise 2 : Inclined Dumbbell Curls
This bicep workout will hit the peak of the biceps. Hold two dumbbells in each hand at arms length and sit on an inclined bench.
While performing the exercise do not bring your elbows forward. Curl the weight and bring your hands close to your armpits as possible. Exhale as you curl the weight up. Perform explosive positives and controlled negatives for best results.
I perform 5 sets of 10 reps. You can try hitting 8 to 10 reps of 4 sets if you are doing this for the first time.
Exercise 3 : Hammer Curl
No bicep workout routine is complete without a proper bicep hammer curl session. This exercise hits all the heads of your bicep but trains the long head of the bicep more. So if the long head of your biceps are under developed then this bicep workout is the best for you.
Stand with your back straight, holding two dumbbells in both hands. Grip the dumbbells with the palms faced inwards and tuck your elbows into your sides.
Make sure your elbows are slightly in front of your hips when performing this exercise. This will help keeping the biceps engaged during the whole set.
From the starting position curl the weight without twisting your wrists. Exhale while you raise the weights up and then bring the weights down. Eliminate the movement of the torso and avoid rocking back and forth.
Perform explosive positives and controlled negatives.
Hammer curls and other bicep workouts like hammer grip pullups build the brachialis. The brachialis is responsible for that peak.
The peak also helps in increasing the size of your bicep.
Exercise 4 : Preacher Curls
If you wish to build massive guns, make sure you add this bicep workout to your biceps routine.
Hold an E-Z bar and place your arms in a preacher bench with your palms facing outwards. Sit with your your chest against the preacher bench and your arms resting on the slanted surface such that your armpits touch the top of the slope. Your gym might have a machine designed for preacher curls. If not, you can use E-Z bars as well.
Curl the weight up and contract the biceps. Pause there for a moment and then lower the weight again to the starting position.
These are the 4 main exercises I never forget to incorporate in my bicep workout routine. The main objective here is to hit all the bicep muscles : Brachii, Brachialis and Coracobrachialis.
These exercises hit all the muscles in your bicep.
There are also other obvious exercises like alternate dumbbell curls and concentrated curls which when incorporated with these exercises can help develop the bicep you dream of.