Top 6 exercises for biceps

One of the key body parts that people want to train and grow are the biceps. The biceps are noticed more than any other muscle group and it is important to remember that the tricep muscles also make up a very large component of the arm and make the arm look bigger, so it is important to train them as well.

When aiming for maximum size it is important to note is that lifting heavy should be a priority. Building more size is a combination of a heavy lifting and getting plenty of calories. It’s good to focus on exercises that will allow you to lift the heaviest weight possible.

Doing the following biceps exercises will help you get on track for developing the best arms you possibly can.

1] Preacher curls

This is a good exercise that really isolates and concentrates on your bicep giving it that workout that it really needs.

In this exercise you need to be seated with either a set of dumbbells or a EZ/Straight bar and what you want to do is rest your upper arm – from the underarm to the elbow on the bench with weight in hand, then you do a full curl nice and slow and when you get to the top of your curl squeeze on the bicep and come down nice and slow.

Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can if not make sure you can master the weight before moving on.

Biceps – Preacher curls

2] Straight bar cable curls

For this exercise you will need a cable rope machine and a straight bar. Attach the straight bar at the bottom of the machine and lift the bar up and do your normal curl and at the top squeeze your bicep and go back down slowly. Repeat this process nice and slowly so that you can get the best results.

Biceps – Straight bar cable curls

3] EZ bar curls

This is another great exercise for building some real mass on your biceps if done correctly and one that I also highly recommend.

Take hold of a EZ bar like demonstrated below and lift it up like you would do with dumbbell curls and once at the top squeeze your bicep and bring the weight back down slowly repeat this slowly and calmly so that you can get the best results.

Biceps – EZ bar curls

4] Straight bar curls

This is a great exercise for building some real mass on your biceps if done correctly and one that I highly recommend. Sometimes with heavy weight it can cause stress on your wrists and you can use an EZ bar instead (more to come on that later).

Take hold of a straight bar and lift it up like you would do with dumbbell curls and once at the top squeeze your bicep and bring the weight back down slowly repeat this slowly and calmly so that you can get the best results.

Biceps – Straight Bar Curls

5] Hammer curls

Take a pair of dumbbells and hold them in each hand, hold them so that your hands are parallel to your legs (in this exercise you could lift both dumbbells at the same time or you could lift one at a time I personally recommend that you lift one at a time so that you concentrate on each arm so that you can see maximum results) Lift the dumbbell/s all the way up using your bicep and squeeze your bicep at the top of the curl and then bring the dumbbell back down slowly repeat this nice and slow to get best results.

Biceps – Hammer Curls

6] Dumbbell Curls

Take a pair of dumbbells in both hands and face your palms outwards (in this exercise you could lift both dumbbells at the same time or you could lift one at a time I personally recommend that you lift one at a time so that you concentrate on each arm so that you can see maximum results). Lift the dumbbell/s all the way up using your bicep and squeeze your bicep at the top of the curl and then bring the dumbbell back down slowly repeat this nice and slow to get best results.

Biceps – Dumbbell Curls

[Image from muscleandfitness]

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