Let’s face it, guys tend to compare muscle size by each other’s biceps… Every dude loves the idea of having big biceps. So what are the best exercises for biceps? Find out below.
The first thing we need to establish is what equipment is used. You need to stay away from exercises that strictly isolate the biceps. The body isn’t meant to function this way. It is meant to work as a unit to accomplish a certain movement. This is why compound exercises are far superior to isolated machine exercises. Your body is forced to develop the stabilizing muscles along with the main targeted muscle, in this case, the biceps.
Best Exercises For Biceps:
1) DB bicep curls:
This exercise is not a secret. In fact it’s extremely popular, and there’s a reason for that… Because it’s effective! One main difference that you need to be aware of is that you should not rest your elbow on a bench or your knee. To be a true compound exercise you should simply lean forward allowing you to have enough room to do a proper curl. Be sure not to fully extend your arm on the way down, the muscle should be engaged at all times. Aim to hit in the range of 10-12 reps. Only go to failure on your last set to minimize cortisol production.
2) DB hammer curls:
This exercise is done standing upright as well. The main difference between this exercise and the DB bicep curl is that you are holding the dumbbells like a joystick. The dumbbell bar is vertical instead of horizontal. This engages a whole new area of muscle fibers in the bicep and upper arm. You will be working your forearm. shoulder, and most importantly, stabilization muscles near your bicep.
Again, do not fully extend your arm on the way down, always keep the muscle engaged. The range of motion should be a full curl right to your chest, but be careful not to lift the dumbbells so high that your biceps are no longer engaged.
These two exercises have been proven to be some of the best exercises for biceps. Simply because they are compound exercises and work different fibers in the bicep. But to truly build your biceps, you can NOT just work out your biceps. Your body must be trained and thought of as one muscle. To effectively build one area, you must build your entire body for that one area to reach its potential.
Luckily for you I have researched and test the best work out plan to gain muscle that will be the most effective. Click here to see what is best for you.